| Monday-Wednsday | ||||
| Exercise: | Sets: | Reps: | Body Part: | |
| Legendary Abs | Abs | |||
| Flat/Incline/wide/decline Barbell Presses | 3each | 8:10 | Chest | |
| Front Lat Pulldowns | 3 | 8:10 | lats-shoulders-upperback | |
| Chin-Ups | 3 | 8:10 | lats-shoulders-upperback | |
| Low and High Row Machines | 3 | 8:10 | shoulders | |
| Deltoid Machine | 3 | 8:10 | shoulders | |
| Lie Down Dumbbell Tricep | 3 | 8:10 | Triceps | |
| Parallel Bar Dips | 3 | 8:10 | Triceps | |
| Tricep machines | 3 | 8:10 | Triceps | |
| Seated Calf Raises | 3 | 8:10 | Calfs | |
| Barbell Reverse Curls | 3 | 8:10 | Wrist | |
| Barbell Wrist Curls | 3 | 8:10 | Wrist | |
| Life Cycle or Treadmill | 1 | 15:20mins | Cardio | |
| Tuesday-Thursday | ||||
| Exercise: | Sets: | Reps: | Body Part: | |
| Legendary Abs | Abs | |||
| Squats | 4 | 8:10 | Legs | |
| Lying Leg Curls | 4 | 8:10 | Legs | |
| Leg Extensions | 4 | 8:10 | Legs | |
| Standing / Seated Dumbbell Curls | 5 | 8:10 | Biceps | |
| Barbell Preacher Curls | 4 | 8:10 | Biceps | |
| Front and Back Military Presses | 3each | 8:10 | Shoulders | |
| Shoulder Shruggs | 3 | 8:10 | Neck | |
| Close Grip Bench Presses | 3 | 8:10 | Triceps / Chest | |
| Standing Calf Raises | 3 | 8:10 | Calfs | |
| Hyperextensoins - weighted | 4 | 8:10 | Lower back | |
| Life Cycle or Treadmill | 1 | 15:20mins | Cardio | |
Last Updated on 12/4/98
By Andrew Horner
Email: andyh@med-web.com