Sunday, August 29, 2010

Projekt Overload!

After working day and night constructing this thing, I have finally produced my new workout routine. Formally dubbed Projekt Overload. An adaptation of MVP's Project Overload. 

Monday: Projekt Lower Body (Push Dominant)
Treadmill - 30 min.
Squat - 5x5
Glute Ham Raise - DC
Deadlift - 3x5
Calf Raises - DC
Hanging Leg Raises - DC
Crunches - 4x50
Sauna - 20 min.

Wednesday: Projekt Upper Body (Push Dominant)
Treadmill - 30 min.
Bench Press - DC
Barbell Row - 3x10
Skull Crushers - DC
Over-Head Push Press - 3x5
Chin Ups - DC
Crunches - 4x50
Sauna - 20 min.

Friday: Projekt Lower Body (Pull Dominant)
Treadmill - 30 min.
Lunges 3x10
Stiff-leg Deadlift - 3x10
Power Clean - 5x3
Seated Calf Raises - DC
Hanging Leg Raises - DC
Crunches - 4x50
Sauna - 20 min.

Sunday: Projekt Upper Body (Pull Dominant)
Treadmill - 30 min.
Pull Down - 2x10
Standing Barbell Press - DC
Barbell Row - 3x10
Cable Curls - DC
Pec Fly - DC
Crunches - 4x50
Sauna - 20 min.

4 comments:

  1. love your blog. i will visit regularly! please check out my blogs http://www.anidubs.com & http://www.madcomp.info :]

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  2. Nice schedules! Will be back again ;D

    ReplyDelete