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Sample Work out by John Heidrick

Ok try this out for about six weeks and then we’ll change it up a little.

Everyday warm up with 5 minutes or 1000 meters on the rowing machine.
Then go lift weights.

Monday Legs
Lounges 3 X 10 move up weight after each set
Squat 3 X 10 move up weight after each set
Leg kick back machine super set all movements
3 X 10 on each no rest
Calves 3 X 10
Run 20 minutes

Tuesday Chest
Pull Over’s 3 X 10
Incline Machine 3 X 10
Fly Machine 3 X 10
Smith Machine Bench 3 X 10
Smith Decline Bench 3 X 10
Stepper 10 Minutes

Wednesday Back
Wide grip pull-ups 3 X 10
Back machine superset all three sides 3 X 10 in order
One arm row 3 X 10
Up right row smith machine 3 X 10
Run 20 minutes

Thursday Arms
Dumbbell curl’s start with light weight go up 5 sets 10 reps
Cable curl straight bar 3 X 10
Rope curl 3 X 10
Wide grip curl 3 X 10
V bar pull down 3 X 10
Rope pull down 3 X 10
Close grip press 3 X 10
Cable kickbacks and pull down super set 3 X 10 no rest
Stepper 10 minutes

Friday Shoulders
Machine Press 3 X 10
Pitcher machine 3 X 10
Smith press 3 X 10
Shrugs 3 X 10
Cable pull across chest 3 X 10 no rest
Run 20 minutes

Motivation And Determination is what we live for stay focused!

This article was published on Wednesday 01 November, 2006.
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