12 Calendar Week Conception - Gym Edition - Stage I - Twenty-Four Hours 1

Here nosotros become dudes n' grrrls - Phase 1, Day i of the 12 Week Plan: Gym Edition.

Brandon is recovering from a mutual frigidity in addition to hence it was a fighting for him to larn through the workout exactly he was able to ability through it. Thankfully amongst stage i existence the easiest of the iv working out piece non existence completely recovered from a mutual frigidity wasn't equally good much of a problem.

Woke upwards in addition to had a loving cup of oatmeal amongst i scoop of whey poly peptide isolate amongst a footling cinnamon for flavour along amongst a loving cup of coffee. This is our typical "pre-workout" in addition to it's non probable to alter throughout the duration of this program.

Here nosotros go!

SQUATS

5 Sets Total

15 Reps at 135 pounds
12 Reps at 185 pounds
10 Reps at 225 pounds
8 Reps at 245 pounds
6 Reps at 265 pounds

BENT OVER ROWS

5 Sets Total

12 Reps at 135 pounds
10 Reps at 185 pounds
8 Reps at 185 pounds
6 Reps at 205 pounds
6 Reps at 225 pounds

BENCH PRESS

5 Sets Total

15 - 135 lbs
12 - 185 lbs
10 - 225 lbs
8 - 245 lbs
6 - 245 lbs

src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjosZ9MWTlaeE2z9pPNk47CLcU-rhrB96lo1RU_9ntDcMBxnh2ro5aVXxyLLCgsKmRGbq3vDzq7wlTl2O4T1D2PUYGX1aQpyqTR3gzdI0TtlXtIPxIwlQRXk8rVEz7tTlUrtehCDR4QtR5y/s1600/20150120_062725.jpg" width="180">
OVERHEAD PRESS

5 Sets Total