mbag
New member
- Awards
- 0
Basically I'm very busy so I attempted to design 4 workouts ( not including abs)
One is a boxing workout and one is a power workout and two are free weights workouts
The weights go like this
Bench press 4 sets 6 to 10 reps
Incline bench press 2 sets 6 to 10 reps
Then a mini circuit of:
Incline dumbbell flies, dips, chin ups, tricep extension
3 or 4 sets
Then I do drop sets of dumbbell curls and hammer curls for 4 sets
The second free weights workout goes like this
Squats 4 sets 6 to 10 reps
Same for dead lifts
Super set with
Shoulder press, pull ups and bent over row
Then 6 sets, 10 second rest periods of
Light weight front, side and bent over lateral raises all in one (this really burns)
One is a boxing workout and one is a power workout and two are free weights workouts
The weights go like this
Bench press 4 sets 6 to 10 reps
Incline bench press 2 sets 6 to 10 reps
Then a mini circuit of:
Incline dumbbell flies, dips, chin ups, tricep extension
3 or 4 sets
Then I do drop sets of dumbbell curls and hammer curls for 4 sets
The second free weights workout goes like this
Squats 4 sets 6 to 10 reps
Same for dead lifts
Super set with
Shoulder press, pull ups and bent over row
Then 6 sets, 10 second rest periods of
Light weight front, side and bent over lateral raises all in one (this really burns)
