From muscle and fitness article. what do you guys think?
MONDAY: ABS, BACK, TRICEPS
EXERCISE SETS REPS
Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-11
TUESDAY: ABS, CHEST, BICEPS
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 8
Hammer Curl 4 11
Seated Dumbbell Curl 4 11
*On the first two sets, TO keeps his palms neutral. On the last two, he
uses lighter weight and pronates his wrists (turns his palms forward) as
he presses up.
THURSDAY: ABS, QUADS, SHOULDERS
EXERCISE SETS REPS
Decline Sit-Up 4 20, 19, 18, 17
Hanging Leg Raise 4 20
Leg Press 4 12-13
Hack Squat Machine 4 7-11
Leg Extension 4* 7-11
Seated Shoulder Press 4 7
Seated Lateral Raise 4 9
Angled Lat Pulldown[dagger] 4 10
*On the first two sets, TO points his toes out; the last two, he points
his toes in, [dagger]Shoulder-width grip, pulling bar to upper chest.
FRIDAY: ABS, HAMSTRINGS, CALVES
EXERCISE SETS REPS
Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13
Note: Owens warms up for seven minutes on a stationary bike before each
workout; he has Wednesday, Saturday and Sunday off from lifting.
