Ahh... now it's time to show my personal workout
I did it monday and yesterday (wednsday) and I will do it friday... of every week.
Weights(in order):
1. Seated Row (3 sets, 7 reps)
2. Squats (3 sets, 12 reps)
3. Bench Press (3 sets, 12 reps)
4. Shoulder Dumbell press (3 sets, 7 reps)
5. Leg extensions (3 sets, 7 reps)
6. Tricep pulldowns (3 sets, 7 reps)
7. Incline dumbell press (3 sets, 7 reps)
8. Leg Curls (3 sets, 7 reps)
9. Butterflies (3 sets, 7 reps)
10. Bar curls (2 sets, 10 reps)
11. Calf raises (3 sets, 12 reps)
12. Sit-ups (5 sets of 20 ~weighted~)
13. Tred Mill or bike (jog speed, 30 minutes)
Then I roll over and die
Seriously, My arms and legs are so dead after this that I can't even drive... But eh, all in good fun.
I got my weight last night, I am 240 in this 6'3" frame.... I think it shall be back down to 230 in a week or less.