Work Out

By: mr. freeman Mood: amused Date: 04/25/2008 16:30:33 Music: Chopan

Day 1. Run your butt off. 1 to 1 1/2 Hours

           Push Ups Wide 5x10-15

          & nbsp;Close Push Ups 5x10-15 ( Shoulder Wide)

          &nb sp; Abbs, no crunchs. Really work them out old school!

Day 2. Swim,Swim and more Swiming. (If you dont have access to a pool or Beach you are F*&#. But you can always run,run,run. This time keep it down to 30-40Mins.

         &nbs p;    Pull Ups, a total of 50. ( Do as many as you can till you hit your goal. Witch is once more, 50! ) Do this reverse grip. Your Biceps will be killing you.

           &n bsp;   Leg Raises of all kinds you can think of and know. All include side leg raises, butt extention" yes the girly way".

Day3. Dips 5x10-15 / Dumbell Press 3x15-20 / Dumbell Rows 3x15-20 / Upright rolls close 3x10 / Some Bicep curl and some Tricep press for 3x15.

the pain dont stop here, no sir. Follow this by 3x15-25 Close body squets / 3x15-25 Wide Body Squets and 3x20-30 Calf press done both wide and close"super set this".

Day4. Runnig for 1 to 1 1/2 Hours, please pick some up hills on this run.

           &n bsp; Do lots of Abbs. Lots!

Day5. Swim, Swim , Swim. Or Run, Run, Run! 30-40Mins.

         &nbs p;   Do Lots and Lots of Leg Raises!

Day6. Dips 3x8-10 / Wide Pull ups 3x8-10 / Dumbell Curls 3x10 / French Press for your Triceps 3x10 / Shrugs 5x10 / Wrist Curls 3x15-25 / Leg Press Wide 3x15 / Leg Press Close 3x15 / Calf Press 3x15-25.

Please love the love of G-D, If you are over weigth use lite weights. Also run your Ass!!!!!!!!!!!

Day7. Rest.

Note you can exchange one of the days by palying a sport. No not Baseball fat boy. Baseket ball is great. I like to do Judo, But not on your running days. This exchange is on weight days only if you are over weight. Good Luck with this, you can do it, you can do it all night long