03 Mar

Get Ripped!

FOR THE MEN

bicepryan-D

Day One

Chest/Back

 (4 sets of 8 reps)

Dumbbell Bench Press

-superset with-

Bent-Over Rows

 

(4 sets of 8 reps)

Incline Bench Press

-superset with-

Reverse Fly

 

Day Two

Quads and Hamstrings

(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension

(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise

Day Three

Biceps/Triceps

(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension

(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip

Day Four

Shoulders/Back

(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs

 

~Ryan Belliston

NASM CPT

The Results! 

DrKarlBrownBandAtestimonial

 

04 Jun

GET LEAN with SUPER SETS {for women}

GET LEAN with SUPERSETS 
Day One
Chest/Back 
(4 sets of 8 reps)
Dumbbell Bench Press
-superset with-
Bent-Over Rows
 
(4 sets of 8 reps)
Incline Bench Press
-superset with-
Reverse Fly
 
Day Two
Quads and Hamstrings
(3 sets of 10 reps)
Squats
-superset with-
Dead-lifts andLeg Extensions(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Jump Squats

Day Three
Biceps/Triceps

(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension

(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip

 

Day Four
Shoulders/Back

(3 sets of 10 reps)
Squat to Overhead Shoulder Press
-superset with-
Lat Pull down and
Alt. Shoulder Press

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs

 
*Exercise discriptions with pictures can be found @ www.thebellyfitclub.com

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