I have had this book for ages now, it was given to me whilst i was in the Navy by a shipmate, who had obviously never used it, and either have i until now. i have taken the split weight circuit out of the book and i am going to use this three times a week.
its split up into three sections for each of the three days. and it is all split up into 4 sets of ten reps each.
MONDAY: chest, arms and abs
WEDNESDAY: legs and abs
FRIDAY: back, shoulders and abs
CHEST: Bench press
Incline bench press
Dumb-bell flyes
ARMS: Standing cable curls
Incline cable curls
Cable rope push downs
Tricep Kickbacks
LEGS: Smith machine squats
Leg extension
Lying leg curls
BACK: Wipe grip pull downs
One arm dumbell rows
Seated cable rows
SHOULDERS: Seated dumbell press
Lateral raise
Bent over Laterals
ABS: Sit ups
Leg Raises
Do 4 sets of maximum reps you can do with the abdominals.
check out tommorrow to find out how much my back and shoulders hurt....and to see why the right kit makes a difference
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