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Scoobyat 10:56 - 8th, September 2009here 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 • Christophe ![]() News comment 2 | User comment 1304 | 20:10 - 9th, Sep 2009 that is some serious dedicated.. impressive!
![]() News comment 3 | User comment 766 | 11:21 - 10th, Sep 2009 yeah, he's pretty hardcore... im following his stuff th best i can
![]() News comment 5 | User comment 4890 | 14:47 - 13th, Apr 2011 believe it or not, i'm still trying to follow this as much as possible, at least the weights portion
![]() News comment 6 | User comment 4890 | 13:05 - 8th, Sep 2021 Will have to add this to my workout regime
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News comment 1 | User comment 4890 | 11:16 - 8th, Sep 2009