Alright guys, class is in session. The front page of the thread has been updated and I've drawn up my workout plan, which I will start tomorrow and will paste below. I'm looking for people to join me so if you feel like making a change in your life hop on board! And for those that were already going, welcome back. The thread is now active again, and you should be too:
Reim’s Workout Plan
REST DAYS AFTER 4 WORKOUTS
1:Warm-Up (not totally necessary):
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20 minutes treadmill run or elliptical machine
2: Main exercise
Chest/Tricep day mix and match (pick 5):
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Dumbbell bench press: 15-12-10-8-5(max) reps work up in increments of 5lbs or more
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Bosu-ball push ups: Til failure X 3 sets
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Triceps pushdown: 4 sets of 8-10 reps
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Seated overhead dumbbell extension: 4 sets of 8-10 reps
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Overhead tri rope explosion: 12-12-12 reps increments of 10lbs
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Dips: 15-15-15-15 or until failure (4 sets)
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Close-grip bench press: 12-12-12 increments of 10lbs or more
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Incline dumbbell press: 4 sets of 8-20
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Incline dumbbell flyes: 4 sets of 8-10 reps
Back/Bicep day mix and match (pick 5):
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Pullups: 3 sets until failure
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Lat pulldowns: 12-12-12
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Reverse grip barbell rows: 12-10-8-5(max)
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One arm dumbbell rows: 12-12-12
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Barbel curl 21s: 3 sets of 7-7-7
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Rope straight arm pulldown: 12-12-12
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Preacher Curl: 12-12-12
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Seated Cable rows: 12-12-12
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Wrist curls (12-12-12) or plate hold (until failure) or farmer carries (1 min sets X 3) for forearms
Leg Day mix and match (pick 5):
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Barbell back squats: 12-10-8-5 (max)
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Romanian Deadlifts: 12-12-12 or 12-10-8-5 (max)
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Seated leg press: 12-12-12
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Calf raises: 12-12-12
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Hamstring curls: 10-10-10
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Dumbbell lunge: 12-12-12 (each leg)
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Dumbbell split squat: 12-12-12 (each leg)
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Barbell jump squat: 10-10-10
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Frog jumps
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30 second leg circuit: Jump squats, frog jumps, plate-wall sit, jumping lunges
Shoulder/Deadlift day Deadlift plus 4 shoulder exercises:
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Hex-Deadlift: 12-10-8-5 (max every time)
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Shrugs: 10-10-10
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Military press: 3 sets of 8-10
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Straight-arm cable raise: 12-12-12
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Shoulder circuit: 30 sec arm circles (both ways), YTLs, bird-flaps with low weight
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Front barbell raise: 3 sets of 8-10
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Upright row: 3 sets of 8-10
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Bent-over rear-deltoid raise: 3 sets of 8-10
3: Abs EVERY DAY mix and match 5:
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Crunch x25
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One-sided crunch x25 each side
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Planks @ 1 minute
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Flat-back leg raise x25
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Russian twists with 25lbs x25 each side
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Plank jumps (side to side): 1 minute
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Heel touches: x25 each side
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Ab rollout until failure
4: Cooldown (not necessary):
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however long you want to on treadmill or elliptical
#1 Amb-ass-ador
