taideteos
Banned
- Liittynyt
- 19.7.2011
- Viestejä
- 8
Tälläisen löysin kun hetken Googlasin, miltä vaikuttaa?
http://www.shapefit.com/exercise/jersey-shore-workouts.html
Jersey Shore 4 Week Workout Routine
Jersey Shore Workouts - Week #1
Monday: Chest & Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
http://www.shapefit.com/exercise/jersey-shore-workouts.html
Jersey Shore 4 Week Workout Routine
Jersey Shore Workouts - Week #1
Monday: Chest & Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts - Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
Itse olen kyllä enemmän 2-jakoisessa kiinni, sillä en usko että lihas saa tarpeeksi rasitusta, jos sitä vain kerran viikkoon treenaa. Tämä siis vain oma mielipiteeni, mutta jos sulla kiinnostusta tohon on nii vetäse pois ja kerros tuliko mitään tulosta.
