Push:
- Back (lats), pulldown
- Deltoid (side), upright row
- Back (general), bent over row
- Trap (upper), shrugs
- Biceps, bicep curls
- Chest (general), bench press
- Chest (upper), incline bench
- Deltoid (front), military press
- Triceps, tricep extensions
- Quadriceps, front squats
- Hamstrings, straight-leg dead lifts
- Calves (general), calf raises
- Abdominal, situps
Ultimate goal is to drop down to 200lbs again, intermediate goal will be 230 by February. Then again, weight isn't always the best way to measure progress, how you feel and how your clothes fit give you a stronger sign of progress. Not to mention, it will make you feel better psychologically.
Weather is crappy and it will continue, best time to start utilizing indoor exercise plans.
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