From Bones to Boulder : The Super Saiyan Training
kopi
Posts: 690
ive stopped for a month so i hope ill be doing fine when i get back..KUDOS to everyone on the iron game..lets start to lift those heavy ass weights and get those motivations pumped on..by the way ill be doing Kris Gethin's 12 week trainer as my program..comments,suggestions,criticism and donations will always be welcome :^^
Comments
Leg Press: 4-5 warm-up sets of 10-12 reps,
3 sets to failure in 12-20 reps : 300 lbs
Hamstring Curl: 2 warm-up sets of 15 reps,
3 sets to failure in 12-15 reps : 100lbs
Lying Hamstring Curl: 2 warm-up sets
3 sets to failure in 12-15 reps : 100lbs
Leg Extensions: 2 warm-up sets of 15-20 reps,
2 sets to failure in 15-20 reps : 100lbs
Hack Squat: 2 warm-up sets of 15
2 sets to failure in 15-20 reps : 180lbs
Flat Dumbbell Press:3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps : 150lbs
Incline Flyes:
2 sets to failure in 8-15 reps: 80lbs
Straight Arm Pullover:
2 sets to failure in 10-12 reps: 55lbs
Rope Extension:
3 sets to failure in 10-12 reps : 55lbs
Lying Cable Extensions:
3 sets to failure in 10-12 reps: 60lbs
Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps : 55lbs