Mint Condition Workout

06/04/2011 19:56

Day 1
Exercise Sets x Reps Muscle Group
Standard Push Ups On Ground/Power Push Up 2 x 8 Chest
Rest- 30-45 seconds 0 x 0 TIPS
Barbell Bench Press On Bench 3 x 6 Chest
REST 1 x 120 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 x 10 Chest
REST 1 x 190 TIPS
Standing Mid Cable Flys Both Arms 3 x 12 Chest
REST 1 x 60 TIPS
Barbell Bench Press On Bench 2 x 50 Chest
REST 1 x 30 TIPS
Dumbbell Power Row 2 x 8 Back
REST 1 x 120 TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms 3 x 6 Back
REST 1 x 190 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back
REST 1 x 90 TIPS
Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back
REST 1 x 60 TIPS
Dumbbell Bent Over Wide Grip Rows Both Arms 2 x 50 Back
Day 2
Exercise Sets x Reps Muscle Group
Walking Lunge 1 x 20 Legs
REST 1 x 30 TIPS
Running Butt Kick 1 x 20 Plyometrics
REST 1 x 30 TIPS
Jump Squat 2 x 8 Legs
REST 1 x 120 TIPS
Barbell Squat 3 x 6 Legs
REST 1 x 190 TIPS
Seated Machine Leg Extension Both Legs 3 x 15 Legs
REST 1 x 60 TIPS
Prone Machine Leg Curl Both Legs 3 x 15 Legs
REST 1 x 60 TIPS
Barbell Squat 2 x 50 Legs
REST 1 x 30 TIPS
Jump Rope 2 x 8 Cardio
REST 1 x 60 TIPS
Standing Calf Raise 2 x 6 Legs
REST 1 x 60 TIPS
Seated Calf Raise 2 x 20 Legs
REST 1 x 30 TIPS
Standing Calf Raise 2 x 50 Legs
Laying on Ground Abdominal Crunches Hands by Head 2 x 15 Abs
REST 1 x 60 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 2 x 10 Abs
REST 1 x 60 TIPS
Hanging Leg Raise 2 x 30 Abs
REST 1 x 60 TIPS
Bent Over Cable Crunch 2 x 50 Abs
Day 3
Exercise Sets x Reps Muscle Group
Barbell Push Press (with bands optional) 2 x 8 Olympic Lifts
REST 1 x 120 TIPS
Standing Barbell Military Press 3 x 6 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Side Raise Both Arms 3 x 10 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 x 15 Shoulders
REST 1 x 120 TIPS
Standing Barbell Military Press 2 x 50 Shoulders
REST 1 x 30 TIPS
Standing Barbell Shrugs 2 x 8 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Shrugs 2 x 6 Shoulders
REST 1 x 190 TIPS
Standing Barbell Shrugs 2 x 50 Shoulders
Day 4
Exercise Sets x Reps Muscle Group
Standard Push Ups On Ground/Power Push Up 2 x 8 Chest
REST 1 x 120 TIPS
REST 1 x 190 TIPS
Dumbbell Overhead Triceps Extension Both Arms 2 x 10 Arms
REST 1 x 90 TIPS
Standing Cable Triceps Extension Both Arms 2 x 15 Arms
REST 1 x 60 TIPS
Barbell Close Grip Bench Press with bands 2 x 50 Chest
REST 0 x 0 TIPS
Smith Machine Curl Throw 2 x 8 Arms
REST 2 x 8 TIPS
Standing Bicep Curl Barbell Both Arms 2 x 6 Arms
REST 1 x 190 TIPS
Incline Dumbbell Biceps Curl One arm 2 x 10 Arms
REST 1 x 90 TIPS
One Arm Dumbbell Preacher Curl 2 x 15 Arms
REST 1 x 60 TIPS
Standing Bicep Curl Barbell Both Arms 2 x 50 Arms
REST 1 x 30 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 2 x 15 Abs
REST 1 x 60 TIPS
Bent Over Cable Crunch 2 x 15 Abs
REST 1 x 60 TIPS
Laying on Ground Abdominal Crunches Hands by Head 2 x 50 Abs

Back