chest/biceps :
dumbell presses - 3 sets of 8 supersetted by 3 sets of standind dumbell curls 60 sec rest between sets
2 min rest
3 sets of cable cross-overs supersetted w/ 3 sets of standing dumbell curls
60 sec rest between sets
back/triceps :
3 sets of seated machine rows supersetted by 3 sets of lying tricept ext.
60 sec rest between sets
2 min rest
3 sets of seated lateral pull downs supersetted by 3 sets of rope push-downs
60 sec rest bwtween sets
shoulders/legs:
I do an array of stretching routines w/very light dumbells because of shoulder pain and finish w/dumbell shrugs
For legs I do leg ext, leg curls and calf raises.
abs - 3 sets of 20 on the roman chair and either the crunch machine for 3 sets of 20 or crunches on the floor
cardio - 30 min treadmill @ 12 deg inc at 3.0 mph keeping hr around 122bpm.
Im 38, 5'7 188-190lbs
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Originally Posted by MAD MATT
