Mr. Aestheticz 2010 Po-Card Journey..."BELIEVE AND BECOME"!

[Mr Aestheticz]

FRIDAY 4/16/10

UPPER HYPER

BACK, SHOULDERS, TRI'S

ABS

CABLE OBLIQUE CRUNCHES - 3 X 12 - 15 REPS

BACK

HS PULL DOWN - 3 SETS X 10 - 12 REPS

BB ROWS - 3 SETS X 10 - 12 REPS

DB ROWS - 2 SETS X 10 - 12 REPS

UNDERGRIP PULL DOWNS - 2 SETS X 10 - 12 REPS

SEATED CABLE ROWS - 2 SETS X 10 - 12 REPS

SHOULDERS

REVERSE PEC DECK FLY - 3 SETS X 10 - 12 REPS

DB SHOULDER PRESS - 3 SETS X 10 - 12 REPS

INCLINE BENCH SUPPORTED ISO LATERAL RAISES - 3 SETS X 12 REPS

TRIS

BB SKULLS - 3 SETS X 10 - 12 REPS

DB ISO OVER HEAD EXTENSIONS - 3 SETS X 12 REPS

ROPE EXTENSIONS - 3 SETS X 10 - 12 REPS

CARDIO

20 MIN TREADMILL

...EASY!!!

[Mr Aestheticz]

SATURDAY 4/17/10

LOWER HYPER

QUADS, HAMS, CALVES

ABS

KNEELING CABLE CRUNCHES - 4 SETS X 12 REPS

QUADS

EXTENSIONS - 4 SETS X 10 - 12 REPS

HACK SQUATS - 4 SETS X 10 - 12 REPS

LEG PRESS - 2 SETS X 12 - 15 REPS

HAMS

LYING LEG CURLS - 4 SETS X 10 X 12 REPS

HAM GLUTE RAISES - 4 SETS X 10 - 12 REPS

KNEELING ISO LEG CURLS - 2 SETS X 12 - 15 REPS

CALVES

SEATED CALF PRESSES - 4 SETS X 12 REPS

CARDIO

NONE

...EASY!!!

[Mr Aestheticz]

SUNDAY 4/18/10

CARDIO

HIIT CARDIO 20 MIN

...EASY!!!

[A_I_Sports_Nutrition]

Nice workouts over the weekend. Great job.

[Mr Aestheticz]

Nice workouts over the weekend. Great job.

MY TIME IS PRECIOUS NONE OF IT IS WASTED!

[A_I_Sports_Nutrition]

MY TIME IS PRECIOUS NONE OF IT IS WASTED!

Great job!!!

[Mr Aestheticz]

4/19/10

UPPER POWER

CHEST, BACK, SHOULDERS, TRAPS

ABS

LYING BENCH LEG RAISES - 3 SETS X 12 - 15 REPS W/ V-UP CRUNCHES - 3 SETS X 10 - 12 REPS

CHEST

BB FLAT BENCH - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

BACK

DEADLIFTS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

SHOULDERS

SEATED SMITH PRESS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

CARDIO

20 MIN TREADMILL

...EASY!!!

[A_I_Sports_Nutrition]

4/19/10

UPPER POWER

CHEST, BACK, SHOULDERS, TRAPS

ABS

LYING BENCH LEG RAISES - 3 SETS X 12 - 15 REPS W/ V-UP CRUNCHES - 3 SETS X 10 - 12 REPS

CHEST

BB FLAT BENCH - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

BACK

DEADLIFTS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

SHOULDERS

SEATED SMITH PRESS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

CARDIO

20 MIN TREADMILL

...EASY!!!

Nice job bro.

[MrKleen73]

How long does this training take you in the gym RJ?

[Mr Aestheticz]

Nice job bro.

I TRY LOL!

How long does this training take you in the gym RJ?

UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

[DreamWeaver]

I TRY LOL!



UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

As do we all, the frequency of your workouts must be a bit higher though. I am doing more volume per workout now but only 3 days per week. I still like to try and get it in under an hour though. Day 1 is really the only day that should push that limit.

[A_I_Sports_Nutrition]

I TRY LOL!



UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

It is clear that however you do your training it works well.

[Mr Aestheticz]

It is clear that however you do your training it works well.

thi is very true to eash is own right what works fo rme doesnt for everybody else and vice versa!

[Mr Aestheticz]

TUESDAY 4/20/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

HAMS

BB SLDLS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

CALVES

STANDING CALF RAISES - 5 SETS X 8 REPS

CARDIO

NONE

...EASY!!!

[A_I_Sports_Nutrition]

TUESDAY 4/20/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

HAMS

BB SLDLS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

CALVES

STANDING CALF RAISES - 5 SETS X 8 REPS

CARDIO

NONE

...EASY!!!

Keep killing it bro.

[Mr Aestheticz]

Keep killing it bro.

DEATH IS UPON THEM AN DTHEY DONT EVEN KNOW IT

[Mr Aestheticz]

WEDNESDAY 4/21/10

CARDIO

HIIT - 20 MIN

...EASY!!!

[A_I_Sports_Nutrition]

WEDNESDAY 4/21/10

CARDIO

HIIT - 20 MIN

...EASY!!!

20 minutes of HIIT is good stuff.

[Mr Aestheticz]

THURSDAY 4/22/10

UPPER HYPER

CHEST, TRAPS, BI'S

ABS

OBLIQUE CABLES CRUNCHES - 3 SETS X 12 - 15 REPS

CHEST

BB INCLINE PRESS - 3 SETS X 10 - 12 REPS

DB INCLINE PRESS + FLY - 3 SETS X 10 - 12 REPS

DB FLAT PRESS - 2 SETS X 10 - 12 REPS

PEC DECK FLIES - 3 SETS X 10 - 12 REPS

TRAPS

DB SHRUGS - 2 SETS X 12 - 15 REPS

BB REVERSE SHRUGS - 12 - 15 REPS

BI'S

BB CURLS - 3 SETS X 10 - 12 REPS

PIN WHEEL CURLS - 3 SETS X 10 - 12 REPS

STANDING PREACHER EZ BAR CURLS - 3 SETS X 10 - 12 REPS

CARDIO

NONE

...EASY!!!

[A_I_Sports_Nutrition]

Nice work bro.