Russell's Weight Training Routine
Monday- Chest & Triceps Flat Bench 4 X 8 Incline Dumbell 3 X 10 Flat or Incline Dumbell Fly 3 X 10 Over Head Tricep Extensions 3 X 10 Skull Crushers 3 X 10 Tricep Extensions with pulley and rope 3 X 10 Tuesday- Cardio & Abs Stretch, Abs, and 30 minute cardio Wednesday- Back & Biceps Pull ups 4 x 20, 15, 10, 5 Pull downs 3 X 10 Rows 3 X 10 Preacher Curls 4 X 10 Dumbell Isolation Curls 3 X 10 Hammer Curls 3 X 10 Thursday- Rest Friday- Shoulders & Legs Barbel Military Press 4 X 10 Lateral Raises 3 X 10 Shrugs 3 X 15 Squats 4 X 10 Leg Extension/Leg Curl 3 X 10 Straigt Leg Dead Lift 3 X 10 Calve raises 3 X 20 Saturday- Cardio & Abs Stretch, Abs, and 30 minute cardio Sunday- Rest - Russell For illustrations and descriptions of the weight training exercises, please go to the following page: |