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GPF 105
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GPF 105
by GPF » Nov 09 1:46 am
Hello I'm going to be doing a 15 week training log that's going to last for 105 days and my goal is to basically drop 6% body fat so I then Zig Zag my way back to 220 with a body fat percentage lower then 10%. Its a 2 day training split with me burning 300 cal from cardio after each workout.
Weight: 223
Body Fat: 16%
Pounds from Fat: 35.68
Lean Body Mass: 187.32
BMI: 35
Goal: In 15 Weeks
Weight: 208
Body Fat: 10%
Weight: 223
Body Fat: 16%
Pounds from Fat: 35.68
Lean Body Mass: 187.32
BMI: 35
Goal: In 15 Weeks
Weight: 208
Body Fat: 10%
Re: GPF 105
by GPF » Nov 09 1:47 am
Day 1 Week 1
Day 1 Workout 1
Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3
Fourth Set: 365lbx2
Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10
Hammer Strength Chest Press
First Set: 270lbx10
Second Set: 270lbx10
Third Set: 270lbx10
Incline Hammer Strength Chest Press
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6
Cardio 35:00
Cals Burn 300
Day 1 Week 1
Day 1 Workout 2
Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 315lbx10
Triceps Press Down
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10
Triceps Machine
First Set: 110lbx10
Second Set: 140lbx10
Third Set: 140lbx10
Overhead Triceps Ex
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10
EZBar Curls
First Set: 105x10
Second Set:105x10
No Cardio
Day 1 Workout 1
Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3
Fourth Set: 365lbx2
Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10
Hammer Strength Chest Press
First Set: 270lbx10
Second Set: 270lbx10
Third Set: 270lbx10
Incline Hammer Strength Chest Press
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6
Cardio 35:00
Cals Burn 300
Day 1 Week 1
Day 1 Workout 2
Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 315lbx10
Triceps Press Down
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10
Triceps Machine
First Set: 110lbx10
Second Set: 140lbx10
Third Set: 140lbx10
Overhead Triceps Ex
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10
EZBar Curls
First Set: 105x10
Second Set:105x10
No Cardio
Re: GPF 105
by GPF » Nov 09 9:39 pm
Day 2 Week 1
Day 2 Workout 1
Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3
Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10
Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6
Row Machine
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6
Cardio 35:00
Cals Burn 301
Day 2 Week 1
Day 2 Workout 2
Biceps: Barbell Curl
First Set: 95lbx10
Second Set: 115lbx10
Third Set: 135lbx10
Cable Curl
First Set: 50lbx10
Second Set: 65lbx10
Third Set: 80lbx10
Four Set: 95lbx10
Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10
Dumbbell Curl
First Set: 40lbx10
Second Set: 50lbx10
Cardio: 35:00
Cals Burn: 300
Day 2 Workout 1
Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3
Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10
Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6
Row Machine
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6
Cardio 35:00
Cals Burn 301
Day 2 Week 1
Day 2 Workout 2
Biceps: Barbell Curl
First Set: 95lbx10
Second Set: 115lbx10
Third Set: 135lbx10
Cable Curl
First Set: 50lbx10
Second Set: 65lbx10
Third Set: 80lbx10
Four Set: 95lbx10
Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10
Dumbbell Curl
First Set: 40lbx10
Second Set: 50lbx10
Cardio: 35:00
Cals Burn: 300
Re: GPF 105
by GPF » Nov 10 11:31 pm
Day 3 Week 1
Day 3 Workout 1
Shoulders: Shoulder Press
First Set: 200lbx10
Second Set: 200lbx3
Third Set: 200lbx3
Smith Machine Shoulder Press
First Set: 105lbx10
Second Set: 105lbx10
Third Set: 105lbx10
Dumbbell Side Lat
First Set: 30lbx10
Second Set: 35lbx10
Third Set: 40lbx10
Dumbbell Rear Lift
First Set: 20lbx10
Second Set 30lbx10
Third Set: 30lbx10
Dumbbell Standing Rear Fly
First Set: 15lbx10
Second Set 15lbx10
Third Set: 15lbx10
Machine Rear Fly
First Set: 100lbx10
Second Set 130lbx10
Third Set: 160lbx10
No Cardio
Day 3 Week 1
Day 3 Workout 2
Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10
Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10
Hip Adduction
First Set: 210 lbx10
Second Set: 250lbx10
Third Set: 290lbx10
Hip Abduction
First Set: 210lbx10
Second Set: 250lbx10
Third Set: 290lbx10
Cardio: 65:00
Cals Burn: 562
Day 3 Workout 1
Shoulders: Shoulder Press
First Set: 200lbx10
Second Set: 200lbx3
Third Set: 200lbx3
Smith Machine Shoulder Press
First Set: 105lbx10
Second Set: 105lbx10
Third Set: 105lbx10
Dumbbell Side Lat
First Set: 30lbx10
Second Set: 35lbx10
Third Set: 40lbx10
Dumbbell Rear Lift
First Set: 20lbx10
Second Set 30lbx10
Third Set: 30lbx10
Dumbbell Standing Rear Fly
First Set: 15lbx10
Second Set 15lbx10
Third Set: 15lbx10
Machine Rear Fly
First Set: 100lbx10
Second Set 130lbx10
Third Set: 160lbx10
No Cardio
Day 3 Week 1
Day 3 Workout 2
Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10
Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10
Hip Adduction
First Set: 210 lbx10
Second Set: 250lbx10
Third Set: 290lbx10
Hip Abduction
First Set: 210lbx10
Second Set: 250lbx10
Third Set: 290lbx10
Cardio: 65:00
Cals Burn: 562
Re: GPF 105
by GPF » Nov 12 9:38 pm
Day 5 Week 1
Day 5 Workout 1
Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 365lbx2
Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10
Machine Chest Fly
First Set: 290lbx10
Second Set: 295lbx10
Third Set: 300lbx10
Cardio 35:00
Cals Burn 300
Day 5 Week 1
Day 5 Workout 2
Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 225lbx10
Triceps Press Down
First Set: 85lbx10
Second Set: 100lbx10
Third Set: 100lbx10
Triceps Kickbacks
First Set: 20lbx10
Second Set: 30lbx10
Third Set: 30lbx10
EZBar Curls
First Set: 105x10
Second Set:105x10
Third Set: 105lbx10
Cardo 30:00
Cals burn 265
Day 5 Workout 1
Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 365lbx2
Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10
Machine Chest Fly
First Set: 290lbx10
Second Set: 295lbx10
Third Set: 300lbx10
Cardio 35:00
Cals Burn 300
Day 5 Week 1
Day 5 Workout 2
Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 225lbx10
Triceps Press Down
First Set: 85lbx10
Second Set: 100lbx10
Third Set: 100lbx10
Triceps Kickbacks
First Set: 20lbx10
Second Set: 30lbx10
Third Set: 30lbx10
EZBar Curls
First Set: 105x10
Second Set:105x10
Third Set: 105lbx10
Cardo 30:00
Cals burn 265
Re: GPF 105
by GPF » Nov 13 8:51 pm
Day 6 Week 1
Day 6 Workout 1
Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx1
Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10
Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6
Cable Lat Pull Down
First Set: 50lbx10
Second Set 80lbx10
Third Set: 95lbx8
Cardio 35:00
Cals Burn 1013
Day 6 Week 1
Day 6 Workout 2
Biceps: Curl Machine
First Set:1105lbx10
Second Set: 110lbx10
Third Set: 140lbx10
Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10
Dumbbell Curl
First Set: 40lbx10
Second Set: 40lbx10
Third Set: 60lbx2
Cardio: None head was hurting
Day 6 Workout 1
Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx1
Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10
Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6
Cable Lat Pull Down
First Set: 50lbx10
Second Set 80lbx10
Third Set: 95lbx8
Cardio 35:00
Cals Burn 1013
Day 6 Week 1
Day 6 Workout 2
Biceps: Curl Machine
First Set:1105lbx10
Second Set: 110lbx10
Third Set: 140lbx10
Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10
Dumbbell Curl
First Set: 40lbx10
Second Set: 40lbx10
Third Set: 60lbx2
Cardio: None head was hurting
Re: GPF 105
by GPF » Nov 14 10:40 pm
Day 7 Week 1
Day 7 Workout 1
Shoulders: Shoulder Hammer Press
First Set: 180lbx10
Second Set: 270lbx3
Third Set: 270lbx3
Shoulder Machine Press
First Set: 190lbx10
Second Set: 195lbx10
Third Set: 200lbx10
Dumbbell Side Lat
First Set: 20lbx10
Second Set: 40lbx10
Third Set: 60lbx10
Dumbbell Rear Lift
First Set: 30lbx10
Second Set 30lbx10
Third Set: 30lbx10
Cardio 49:00
Cals Bun 613
Day 7 Week 1
Day 7 Workout 2
Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Press: Feet on top to target Hams
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10
Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10
Hip Adduction
First Set: 250 lbx10
Second Set: 270lbx10
Third Set: 290lbx10
Hip Abduction
First Set: 250lbx10
Second Set: 270lbx10
Third Set: 290lbx10
No Cardio
Day 7 Workout 1
Shoulders: Shoulder Hammer Press
First Set: 180lbx10
Second Set: 270lbx3
Third Set: 270lbx3
Shoulder Machine Press
First Set: 190lbx10
Second Set: 195lbx10
Third Set: 200lbx10
Dumbbell Side Lat
First Set: 20lbx10
Second Set: 40lbx10
Third Set: 60lbx10
Dumbbell Rear Lift
First Set: 30lbx10
Second Set 30lbx10
Third Set: 30lbx10
Cardio 49:00
Cals Bun 613
Day 7 Week 1
Day 7 Workout 2
Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Press: Feet on top to target Hams
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10
Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10
Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10
Hip Adduction
First Set: 250 lbx10
Second Set: 270lbx10
Third Set: 290lbx10
Hip Abduction
First Set: 250lbx10
Second Set: 270lbx10
Third Set: 290lbx10
No Cardio
Re: GPF 105
by GPF » Nov 16 2:51 pm
Day 8 Week 2
Day 8 Workout 1
Super sets: Arms
EZbar Curl / Shulls
First Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Second Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Third Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Lying Curl / Dips
First Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Second Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Third Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Cardio 49:00
Cals Bun 613
Day 8 Week 2
Day 8 Workout 2
Chest and Back Super Set
First Set: Bench Press 225x10 Lat Pull Downs 160x10
Second Set: Bench Press 225x10 Lat Pull Downs 160x10
Third Set: Bench Press 225x10 Lat Pull Downs 160x10
Push Ups and Pull ups
First Set: Push Ups / Pull Ups x 10
Second Set: Push Ups / Pull Ups x10
Third Set: Push Ups / Pull Ups x10
Hammer Chest Press / Machine Pulley Row
First Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Second Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Third Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
No Cardio
I had to cut it short I had a meeting to go to
Day 8 Workout 1
Super sets: Arms
EZbar Curl / Shulls
First Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Second Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Third Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Lying Curl / Dips
First Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Second Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Third Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Cardio 49:00
Cals Bun 613
Day 8 Week 2
Day 8 Workout 2
Chest and Back Super Set
First Set: Bench Press 225x10 Lat Pull Downs 160x10
Second Set: Bench Press 225x10 Lat Pull Downs 160x10
Third Set: Bench Press 225x10 Lat Pull Downs 160x10
Push Ups and Pull ups
First Set: Push Ups / Pull Ups x 10
Second Set: Push Ups / Pull Ups x10
Third Set: Push Ups / Pull Ups x10
Hammer Chest Press / Machine Pulley Row
First Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Second Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Third Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
No Cardio
I had to cut it short I had a meeting to go to
Re: GPF 105
by GPF » Nov 17 10:43 am
Day 9 Week 2
Day 9 Workout 1
Super sets: Shoulders
Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10
Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10
Cardio 50:00
Cals Bun 800
Legs and Ham
Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10
Had to cut it short due to time
Day 9 Workout 1
Super sets: Shoulders
Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10
Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10
Cardio 50:00
Cals Bun 800
Legs and Ham
Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10
Had to cut it short due to time
Re: GPF 105
by GPF » Nov 18 10:06 pm
Day 10 Week 2
Day 10 Workout 1
Weight: Rest
Cardio: 30:00
Cals Burn 300
Day 10 Workout 1
Weight: Rest
Cardio: 30:00
Cals Burn 300
Re: GPF 105
by GPF » Nov 18 10:08 pm
Day 11 Week 2
Day 11 Workout 1
Weight: Rest
Cardio: 30:00
Cals Burn 256
Day 11 Workout 1
Weight: Rest
Cardio: 30:00
Cals Burn 256
Re: GPF 105
by GPF » Nov 19 8:51 pm
Day 12 Week 2
Day 12 Workout 1
Super sets: Arms
Dumbbell Curl / Dumbbell Kickbacks
First Set: Dumbbell Cur 30lbx10 / Dumbbell Kickbacks 30lbx10
Second Set: Dumbbell 40lbx10 / Dumbbell Kickbacks 40lbx10
Third Set: Dumbbell Curl 50lbx10 / Dumbbell Kickbacks 50lbx10
Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Cable Curl / Rope Press Down
First Set: Cable Curl 50lbx10 / Rope Press Down 50lbx10
Second Set: Cable Curl 50lbx10 / Rope Press Down 80lbx10
Third Set: Cable Curl 95lbx10 / Rope Press Down 95lbx10
Machine Curls / Dips
First Set: Curl Machine 190lbx10 / Dip Body Weightx10
Second Set: Curl Machine 190lbx10 / Dip Body Weightx10
Third Set: Curl Machine 190lbx10 / Dips Body Weightx10
Cardio 50:00
Cals Bun 600
Day 12 Week 2
Day 12 Workout 2
Chest and Back Super Set
First Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Second Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Third Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Push Ups and Pull ups
First Set: Push Upsx20 / Pull Ups x 10
Second Set: Push Upsx20 / Pull Ups x10
Third Set: Push Upsx20 / Pull Ups x10
Hammer Chest Press / Machine Pulley Row
First Set: Chest Pulley Flys 17lbx10 / Machine Pulley Row 160x10
Second Set: Chest Pulley Fly 22lbx10 / Machine Pulley Row 160x10
Third Set: Chest Pulley Fly 27lbx10 / Machine Pulley Row 160x10
Cardio 30:00
Cal burn 900
Day 12 Workout 1
Super sets: Arms
Dumbbell Curl / Dumbbell Kickbacks
First Set: Dumbbell Cur 30lbx10 / Dumbbell Kickbacks 30lbx10
Second Set: Dumbbell 40lbx10 / Dumbbell Kickbacks 40lbx10
Third Set: Dumbbell Curl 50lbx10 / Dumbbell Kickbacks 50lbx10
Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Cable Curl / Rope Press Down
First Set: Cable Curl 50lbx10 / Rope Press Down 50lbx10
Second Set: Cable Curl 50lbx10 / Rope Press Down 80lbx10
Third Set: Cable Curl 95lbx10 / Rope Press Down 95lbx10
Machine Curls / Dips
First Set: Curl Machine 190lbx10 / Dip Body Weightx10
Second Set: Curl Machine 190lbx10 / Dip Body Weightx10
Third Set: Curl Machine 190lbx10 / Dips Body Weightx10
Cardio 50:00
Cals Bun 600
Day 12 Week 2
Day 12 Workout 2
Chest and Back Super Set
First Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Second Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Third Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Push Ups and Pull ups
First Set: Push Upsx20 / Pull Ups x 10
Second Set: Push Upsx20 / Pull Ups x10
Third Set: Push Upsx20 / Pull Ups x10
Hammer Chest Press / Machine Pulley Row
First Set: Chest Pulley Flys 17lbx10 / Machine Pulley Row 160x10
Second Set: Chest Pulley Fly 22lbx10 / Machine Pulley Row 160x10
Third Set: Chest Pulley Fly 27lbx10 / Machine Pulley Row 160x10
Cardio 30:00
Cal burn 900
Re: GPF 105
by GPF » Nov 20 10:25 pm
Day 13 Week 2
Day 13 Workout 1
Super sets: Shoulders
Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10
Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10
Cardio 30:00
Cals Bun 700
No Second workout I'll hit legs tomorrow
Day 13 Workout 1
Super sets: Shoulders
Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10
Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10
Cardio 30:00
Cals Bun 700
No Second workout I'll hit legs tomorrow
Re: GPF 105
by GPF » Nov 21 10:06 pm
Day 14 Week 2
Day 14 Workout 1
Cardio 50:00
Cals Bun 800
Day 14 Week 2
Day 14 Workout 2
Super Set :Legs and Ham
Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10
Dumbbell Squats / Dumbbell Stiff Leg Deadlift
First Set: DB Squats 80lbx10 SLDL 80lbx10
Second Set: DB Squats 90lbx10 SLDL90lbx10
Third Set: DB Squats 310lbx10 SLDL 100lbx10
No Cardio
Day 14 Workout 1
Cardio 50:00
Cals Bun 800
Day 14 Week 2
Day 14 Workout 2
Super Set :Legs and Ham
Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10
Dumbbell Squats / Dumbbell Stiff Leg Deadlift
First Set: DB Squats 80lbx10 SLDL 80lbx10
Second Set: DB Squats 90lbx10 SLDL90lbx10
Third Set: DB Squats 310lbx10 SLDL 100lbx10
No Cardio
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