Mon, Apr-15-02, 06:49
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New Member
Posts: 3
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Plan: Atkins
Stats: 257/257/168
BF:
Progress: 0%
Location: MIdlands,uk
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My BFL Workouts
Day 1
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UBWO
Chest - Barbell Bench Press(on floor, no bench)
12/10
10/20
10/30
10/40
12/45
12/20
Dumbell Flyes - 12/20
Shoulders - Standing Barbell
12/10
10/10
8/20
6/20
12/20
Bent Over Raises - 12/15
Back - Trying to find exercises that don't require a bench
Triceps - Dumbell Extensions
12/15
10/15
8/15
6/15
12/15
Bench Dip - 2/BW (even lucky i got 2 out,triceps were burning)
Biceps - Standing Barbell Curls
12/30
10/35
8/35
6/35
12/35
Hammer Curls - 12/11
Day2
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Aerobic - Running on the spot,around the house, and up and down stairs carrying a big water bottle - 18 minutes, 2 minutes walking.
Day 3
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LBWO
Barbell Squats - Wanted to do it properly,so kept a constant weight.
12/20
10/20
8/20
6/20
12/20
Dumbell Squats 12/15
Hamstrings - Dumbell Lunges(never realised how much it hits them)
12/15
10/15
8/15
6/15
12/15
Straight Leg - 12/15
Angled Calf
12/15
10/15
8/15
6/15
One leg Calf 12/15
Abs - Used an ab roller to hit oliques(both interior and exterior) and did crunches.
12 reps for each part,rest then repeat 4 more times
P.S - My goal is to get a nice solid back and trunk..
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