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3WEEEKS OUT WORKOUT BY DAVE AND MR.G

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  • 3WEEEKS OUT WORKOUT BY DAVE AND 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.
    [email protected]
    516-557-4192

  • #2
    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
    I'm workin on getting better K!!!

    Comment


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

      Comment


      • #4
        ELIPITICAL TRAINER ,OR WALKING ON BEACH,I ONLY DO CARDIO WHEN I AM GETTING READY FOR A SHOW
        [email protected]
        516-557-4192

        Comment


        • #5
          Originally posted by Mr G View Post
          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?

          Comment


          • #6
            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?

            Comment


            • #7
              ABS ARE DONE 5 DAYS A WEEK THE ORDER OF TRAINING THE BODYPARTS
              IS THESAME FOR EVERYONE
              [email protected]
              516-557-4192

              Comment


              • #8
                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. ;-)
                www.instagram.com/astrongspirit

                Comment

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