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Old 08-16-2009, 07:43 AM   #20
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Quote:
Originally Posted by KatCali85 View Post
O k I'm ready to go. What should I do this week?
I would like to see you start slow this first month. Do limited sets and get the feel for the exercises. Once you feel comfortable with the exercises, slowly start pushing for more reps and weight.

MONDAY

Bench Press 2 sets x 6-15 reps
Flyes or Pec Deck Flyes 2 sets x 8-15 reps
DB or BB Overhead Press 2 sets x 6-15 reps
Upright Rows 2 sets x 8-15 reps
Seated DB Tricep Extensions 2 sets x 8-15 reps
DB Kickbacks 2 sets x 8-15 reps

WEDNESDAY

Deadlift 2 sets x 4-10 reps
Barbell Rows 2 sets x 6-15 reps
Low Pulley Rows or Wide Grip Lat Pulldowns 2 sets x 8-15 reps
DB or BB Curls 2 sets x 8-15 reps
Hammer Curls 2 sets x 8-15 reps

FRIDAY

Squats 2 sets x 6-10 reps
Romanian Deadlifts 2 sets x 6-15 reps
Leg Extensions 2 sets x 8-15 reps
Hamstring Curls Curls 2 sets x 8-15 reps
Calf Raises 2 sets x 10-20 reps
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