The Workout


WiCountryBoy's Workout page

This page contains links to various sites that I refer to from time to time regarding: Nutrition, supplements, workout techniques and miscellanious fitness information.

Currently, I'm a member at the Gold's Gym., here in Madison. The Gold's facility is a mixture of a disco tech and Pee Wee's Playhouse poured over a well equiped gym.

My Routine:

Sunday Chest(heavy)
3 sets/8 reps /max weight
Incline Bench
Flat Bench
Decline Dumbbell Press
Arms (light)
3 sets/ 12reps / 1/2 max weight
Dumbbell Preacher Curls
Straight Bar Pushdowns
Monday Legs (heavy)
3 sets/8 reps /max weight
Leg Press
Leg Curls
Leg Extensions
Calf Raises
Shoulders (light)
3 sets/ 12reps / 1/2 max weight
Lateral Raises
Frontal Raises
Rear Delt Machine
Tuesday Back (heavy)
3 sets/8 reps /max weight
Bent Over Rows
Lat Pull Downs
Hyperextensions
Cardio
Wednesday Arms (heavy)
3 sets/8 reps /max weight /th>
Standing EZ-Bar Curls
Cable Curls
Laying DB French Press
Cable Pulldowns - Palm up
Cable Pulldowns -Palm Down
Chest (light)
3 sets/ 12reps / 1/2 max weight
Dumbbell Incline Press
Pec Deck Machine
Thursday Shoulders (heavy)
3 sets/8 reps /max weight
Shrugs
Upright Rows
Dumbbell Press
Back (light)
3 sets/ 12reps / 1/2 max weight
Seated Rows
Dead Lifts

Bodybuilding & Fitness Links:

  • Gold's Gym
  • T-Mag
  • CyberPump
  • HardGainer
  • MuscleService
  • MuscleNet. The Virtual Gym
  • Muscle Media - Online
  • IronMan - Online
  • Go Ask Alice
  • Bodybuilding / Fitness FAQs
  • Physical Enhancment - Site of various links

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