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Unread 07-09-2008, 04:21 AM
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spot86 spot86 is offline
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Join Date: Apr 2008
Location: Pisa, Italy
Posts: 51
Default My CKD workout plan

Hi,

i want to post my CKD wo plan to receive comments, suggestions and critics, if u have them

well, if a particular excercise name is wrong (i don't know very well all excercise name cause i'm Italian), pleas tell me and i will link an animated gif to explain it.

these are the workout:

A*- (Mon)

incline (45) bench 3-4 x 10-12 75"
row ez bar 3-4 x 10-12 75"
machine shoulder press 2-3 x 12-15 60"
dumbbel bench parallel grip 2-3 x 12-15 60"
lat machine 2-3 x 12-15 60"
lateral raise 2 x 12-15 60"
fly SxS lat machine triangol grip 1 x 15-20 + 15-20 45"
iperextension 2-3 x 15-20 45"


B*- (Tue)

leg press 4-5 x 10-12 90"
leg curl 2-3 x 10-12 75"
leg extension 1-2 x 12-15 60"
calf 3-4 x 12-15 60"
seated calf 1-2 x 15-20 45"
french press ez bar 2-3 x 10-12 60"
curl ez bar 2-3 x 12-15 60"
crunch 2-3 x 15-20 45"

C-tension wo (prior to curb up)- (Fri OR Sat)

squat OR deadlift 3 x 6-8 120"
leg curl 1 x 10
bench 3 x 6-8 90"
chin 3 x 6-8 90"
dumbell shoulder press 2 x 6-8 90"
burbell curl 2 x 10 75"
close grip bench OR dip 2 x 8 75"
calf 2 x 8-10 60"
abs machine 3 x 8-10 60"


*the number of set depends on the lenght of curb up
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