Learning Unlimited

 Bao’s 2016 Workout Schedule. Rest: 30 seconds rest between each SET. 1:30s rest between each EXERCISE. Monday: Leg Day ExerciseSetsRepetitionsNotes10 Minute Treadmill Jog——————————————————Incline: 0 ; Speed: 7 Stretch afterwardSquats4 10 Deadlift410 Lunges2 20 (10 each leg)I hold a heavy pair of dumbbells for more resistance.Leg Extensions4 12 Tuesday: Shoulders ExerciseSetsRepetitionsNotes10 Minute Treadmill Jog——————————————————Incline: 0 ; Speed: 7 Stretch afterwardMilitary Press4 12AKA Overhead PressBarbell Shrugs4 12Dumbbells optionalLateral Raises412Front Raises412 (6 each arm) Wednesday: Chest and Triceps DayExerciseSetsRepetitionsNotes10 Minute Treadmill Jog——————————————————Incline: 0 ; Speed: 7 Stretch afterwardBench Press46Lift really heavyIncline Bench Press410Moderately heavyPectoral Fly412I hold a heavy pair of dumbbells for more resistanceOverhead Extension424 (12 each arm)Thursday: Biceps and Back DayExerciseSetsRepetitionsNotes10 Minute Treadmill Jog——————————————————Incline: 0 ; Speed: 7 Stretch afterwardBicep Curls412 (6 each arm)Lat Pulldowns412Bent Over Rows412 Deadlift410Friday: Cardio Day (Pick your workout)ExerciseType of CardioNotesStretch—————————Do 20/50/100 pushups for fun Treadmill/ Bike/ EllipticalHigh Intensity interval 30 sec MAX speed, 1:30 rest. Repeat 8 timesTreadmill/ Bike/ EllipticalSteady State20-40 minutes at breathable paceClosing Ab Workouts: (End everyday with ABS to build core)ExerciseSetsRepsPlanks330 seconds to 1 minuteLeg Raises312Bicycle Kicks 325Crunches325Flutter Kicks325Scissor Kicks325Try to do all these workouts to make a setBao’s 2017 Workout RegimenAll Workouts Start with 1 Mile Jog and End with Ab CircuitDay 1: Chest, Back, ArmsIncline Dumbbell Presses 3x12Dumbbell Flye 3x12Pushups 10x10, 9, 8, 7, 6, 5, 4, 3, 2, 1Dumbbell Kickback 3x15Triceps Pulldown 2x20Bench Dip 10x10, 9, 8, 7, 6, 5, 4, 3, 2, 1Day 2: Biceps, Triceps, and LatsOne-Arm Dumbbell Row 3x12Lat Pulldowns 3x12Bentover Rows 3x12Dumbbell Curls 3x12 Alternating ArmsBarbell Curls 3x12Hammer Curls 3x12 Day 3: LegsSquats 4x8Leg Presses 3x12Leg Extensions 3x12Leg Curls 3x12Romanian Deadlifts 3x12Dumbbell Lunges 2x20 Alternating LegsDay 4: Chest and ArmsDumbbell Bench Press 5x10, 9, 8, 7, 6Pushup 5x10Dumbbell Flyes 5x10, 9, 8, 7, 6Pushup 5x10 Dumbbell Curl 4x12Dumbbell Kickback 4x12Abs Circuit (Do 1-5 twice and then finish with a Plank till failure)Crunch 25 repsLeg Raise 20 repsReverse Crunch 20 repsFlutter Kicks 25 repsScissor Kicks 25 repsPlank Until Failure ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download