8 Week Cycle Workout

by drareg
(north dakota)

*use this on alternate days ex. monday, wednesday, friday or tuesday, thursday, saturday.Do some 21-30 min cardio or aerobic work on rest days
*add 5-10 lbs on every exercise
DAY 1-LEGS, SHOULDERS & ABS(OBLIQUE)

legs:
squat-3x10-15
leg press-1x8-12
calf raise (standing or seated)-2x15-20 *alternate seated and standing weekly

shoulder:
back press-2x8-12
side raise-2x10-25
bent lateral side raise -2x10-25
*superset side raise and bent lateral raise

abs(oblique):
broomstick twist-1x30
dumbell side bends-1x8-12
broomstick side bends-1x30

DAY 2-CHEST, TRICEP & ABS(UPPER ABS)

chest:
incline bench press-3x8-12
dumbell/barbell bench press-2x8-12 *alternate dumbell & barbell weekly
dumbell pullover-1x8-12

tricep:
tricep pushdown-2x8-12
seated dumbell/ez bar extension-2x8-12
*superset tricep pushdown and seated dumbell/ez bar extension

abs(upper):
*super set
crunches-2x15
high pulley crunches-2x15
bicycle crunch-2x15

DAY 3-BACK, BICEP, ABS(LOWER) & FOREARMS

back:
chin up-3x8-10
seated rows-3x8-12
barbell/dumbell shrugs-2x8-12

bicep:
incline bicep curl-3x8-12
hammer curl-1x8-12

forearms:
*superset
wrist curl-2x8-12
wrist extension-2x8-12

abs(lower):
hanging leg raise-3x12
incline leg raise-3x12