3WEEEKS OUT WORKOUT BY DAVE AND MR.G

[Mr G]

3 HOURS OF CARDIO THIS IS IT AND YOUR ORIGINAL WORKOUT WE PERSCRIBED.
LIFE'S BLOWS CANNOT BREAK A PERSONS WHOSE SPIRIT IS WARMED AT THE FIRE OF ENTHUSIASM.

[bndniron4evrgal]

Mr. G.......i just want to say THANKS to you. since i have been viewing your "motivational" tips of the week, i have become "re-energized" with enthusiam in my life & for my training......i now hear this 3 word mantra in my head several times a day.......NEVER GIVE UP! NEVER GIVE UP! NEVER GIVE UP! so, like i said........THANK YOU!!!!! XOXOXO

[Kach]

3 hours of cardio!!! Wow!!! That's some endurance!
What type of cardio do you prefer big man?

[Mr G]

ELIPITICAL TRAINER ,OR WALKING ON BEACH,I ONLY DO CARDIO WHEN I AM GETTING READY FOR A SHOW

[Kach]

ELIPITICAL TRAINER ,OR WALKING ON BEACH,I ONLY DO CARDIO WHEN I AM GETTING READY FOR A SHOW

Mr.G, how many three hour cardio workouts do you do during the week?
Do you use this pulse counting belt when you do your cardio?

[ScorpioChiq]

Hey Mr. G,
I am looking to mimick the routine you have the 'transformationals' doing

DAY 1 CHEST
1)INCLINE SMITH MACHINE PRESSES 2 SETS 8-10 REPS
2)FLAT BENCH DUMBELL PRESSES/ 1 SUPER SET 8-10 REPS
3)PLATE LOADED INCLINE CHEST PRESS 2SETS 6-8 REPS
4)FLY MACHINE 8-10 REPS 2 SETS

CALFS SEATED CALF RAISE 1 SET 15
SEATED SINGLE TOE PRESSES 15 REPS EACH LEG
ABS 2 SETS CRUNCHES 50 REPS
2 SETS OF SIDE CRUNCHES 20 REPS
2 SETS OF LEG RAISES 50 REPS EACH



DAY 2 ARMS/CALFS /ABS
SINGLE ARM BICEP CURLS WITH CABLES/2 SETS 8-10 REPS
SINGLE ARM HAMMER CURLS WITH CABELS/2 SETS 8-10 REPS
CONCETRATIN CURLS DUMBELL 1-2 SETS 8-10 REPS

TRICEPS
SINGLE ARM PUSH DOWNS 8 REPS 2 SETS
SINGLE ARM REVERSE PUSH DOWNS 10 REPS 2 SETS
SINGLE ARM CABLE FRENCH PRESSES 8 REPS 2 SETS

SEATED CALF RAISES 15 REPS/1SET
SEATED ONE LEG CALF EXTESIONS 15 REPS ON EACH CALF/1 SET

ABS
2 SETS 50 CRUNCHES
2 SETS OF 20 SIDE CRUNCHES
2 SETS OF 50 LEGS RAISES
HAVE FUN AND ENJOY YOUR WORKOUT

--------------------



DAY 3 BACK USE WRIST WRAPS
1)LAT PULLDOWNS 2 SETS 8-10 REPS TO FRONT
2)BENT OVER BARBELL ROWS REVERSE GRIP 2 SETS 8-10 REPS
3)ONE ARM DUMBELL ROWS 1 SET 10 REPS
4)SEATED ONE ARM PRONE ROWS 9 REPS
5)HYPEREXTENSIONS 1 SET 15 REPS

ABS 2 SETS 50 CRUNCHES
2 SETS 20 SIDE CRUNCHES
2 SETS 50 LEG RAISES


---------------
DAY4 SHOULDERS
1)FRONT LATERAL CABLE RAISES 2 SETS 10 REPS
2)SHOULDER PRESSES 2 SETS 8 REPS
3)ONE ARM SIDE LATERAL RAISES 2 SETS 10 REPS
4)REAR DELT LATERAL RAISES 2 SETS 10 REPS
5)SHRUGS 1 SET 15 REPS

CALFS 1SET 15 REPS SEATED
1 SET SINGLE LEG TOE RAISES 15 REPS


-----------
DAY 5 LEGS
1)ABDUCTOR 1 SET 15/ADDUCTOR 1 SET OF 15
2)SQUAT OR SQUAT MACHINE 2 SETS 8-10 ALL THE WAY DOWN
3)LEG SLED MACHINE 2 SETS 8 REPS
4)LEG EXTENSION 2 SETS 8-10 REPS
5)LEG CURLS 2 SETS 8-10 REPS


Day 1 and 2 you do both calves and abs and then on day 3 just abs, day 4 just calves, right? If your weak parts are legs and back would you put that at the beginning of the week?

[Mr G]

ABS ARE DONE 5 DAYS A WEEK THE ORDER OF TRAINING THE BODYPARTS
IS THESAME FOR EVERYONE

[JUSTINIAN]

Hey Mr. G.
What up man...left you a message...thanks for the inspirational talk inside and outside powerhouse...you are correct and i want and most likely am doing both...but my life and my business must come before bodybuilding...having said that, I will work hard for a competition if the rest of my life is handles and balanced and moving in a positive direction...but there has to be that harmony....but thank you bro....you are very motivating my friend. ;-)