MR G/DAVE WEEKLY EXERCISES FOR 4/30-5/04/07

[Mr G]

EACH WEEK DAVE AND MR G WILL GIVE YOU YOUR TRAINING PROGRAMS
EACH DAY I WILL POST A NEW WORKOUT EVERY ONE WHO WASN'T CHOOSEN CAN DO THE EXERCISES AS WELL
REMEMBER THERE IS A ROCKY INSIDE ALL OF YOU

[Mr G]

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

5/01/07-----WEEK 4 DAY 2 WORKUT

[Mr G]

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

REPEAT THESE WORDS AFTER EACH SET I AM A MUSCLE BUILDING FAT BURNING MACHINE

[ambrosiastouch]

Hey Boss man ~~!

where is day 4 and 5 wink~~ Gotta fly ~!

ttys ~!


killer work outs ~!

[Mr G]

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

CAIFS 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

[frank wood]

great routine