Monday I trained Chest in afternoon and abs, calves and cardio in the evening. Here is what I did:
Incline hammer strength 2 warm up sets 90/12, 180/12. 4 sets of 270/12, 300/10, 360/4 drop set to 250/6 Flat Bench Press 5 sets of 185/12, 225/10, 250/8, 275/6 drop set 225/7*
Incline Dumbbell Press 4 sets of 80/12, 85/10, 90/6* drop set to 65/5*
Flat Dumbbell Fly's 4 sets of 45/12, 55/10, 65/8 dropset to 45/10*
Standing Flat cable Press 3 sets of 15, 12, 10 reps
Evening workout:Four giant sets of abs non stop
V ups 15 reps
Leg raises 25 reps
Cork screw 25 reps
Russian twists 25 each way
Standing calf raises on smith machine 4 sets of 315/25, 315/25, 315/25, 315/50 reps
Finished night with 1 hr of kickboxing aerobics with more abs and stretching.
Incline hammer strength 2 warm up sets 90/12, 180/12. 4 sets of 270/12, 300/10, 360/4 drop set to 250/6 Flat Bench Press 5 sets of 185/12, 225/10, 250/8, 275/6 drop set 225/7*
Incline Dumbbell Press 4 sets of 80/12, 85/10, 90/6* drop set to 65/5*
Flat Dumbbell Fly's 4 sets of 45/12, 55/10, 65/8 dropset to 45/10*
Standing Flat cable Press 3 sets of 15, 12, 10 reps
Evening workout:Four giant sets of abs non stop
V ups 15 reps
Leg raises 25 reps
Cork screw 25 reps
Russian twists 25 each way
Standing calf raises on smith machine 4 sets of 315/25, 315/25, 315/25, 315/50 reps
Finished night with 1 hr of kickboxing aerobics with more abs and stretching.
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