| Seth�s Workout Plan Im always asked what my routine is so here is mine with the current weights I am at as well. I use Cybex machines and do this 3 times per week. 1. Cardio/bike � 12-20 minutes (great warmup) 2. Bicep curl 3 sets. Set one (10x) 55lbs. Set 2 (8x) 75lbs. Last set (8x) 100lbs. Max 105lbs. 3. Ab crunches. One set (50x) 112.5lbs 4. Torso rotations 3 sets each side. Set one (10x each) 70lbs. Set 2 (8x each) 75lbs. Final set (8x times each) 110lbs. Max 115lbs. 5. Chest Flys 3 sets. Set one (10x) 92.5lbs. Set two (8x) 105lbs. Final set (8x) 117.5lbs. Max 130lbs. 6. Tricep curls 3 sets. Set one (10x) 55lbs. Set two (8x) 75lbs. Final set (8x) 95lbs. Max 100lbs. 7. Back press 3 sets. Set one (10x) 90lbs. Set two (8x) 110 lbs. Final set (8x) 130lbs. Max 140. 8. Lat pull downs 3 sets. Set one (10x) 130lbs. Set two (8x) 150lbs. Final set 170lbs. Max 180lbs. 9. Ab crunches. One set (50x) 125lbs. Max 150 (full stack) 10. Chest press 3 sets. Set one (10x) 135lbs. Set two (8x) 155lbs. Final set (8x) 190lbs. Max 220. 11. Shoulder dips 10x (unassisted) 12. Incline crunches 10x each side twice (total of 40) 13. 30 wide spread push ups. 14. 25 triangle spread push ups. Misc � these are thrown in for variety: 1. Calf raises 3 sets. Set one (10x) 100lbs. Set two (10x) 120lbs. Set three (10x) 140lbs. 2. Tricep raises (just started this one) 2 sets. Set one (10x) 50lbs. Set two (10x) 55lbs. There you have at. Between every 3 or 4 machine exercises I walk a 1/8 of a mile on the track as well. It is also important to stay hydrated and mentally focused. Visualize yourself lifting the weight � it works well for me. |