Comment #10543

3-11, probably too late for everyone

- js on BarBQ

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here is the website: http://scoobysworkshop.com/


and here is the workout plan i am on:

Mon:
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)

Tue
Cardio: jog, brisk walk or bike
Time Required - 30 minutes

Wed
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)

Thu
Cardio: jog, brisk walk or bike
Time Required - 30 minutes

Fri
Shoulders: 3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets. 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
Legs: 6 sets of lunges, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)

Sat
Cardio: jog, brisk walk or bike
Time Required - 30 minutes

Sun
Cardio: jog, brisk walk or bike
Time Required - 30 minutes

though i dont go on sunday or saturday and i do extra cardio every day of the week