When you don't give up, YOU CANNOT FAIL!

"All I ask is one thing... Please do not be cynical. I hate cynicism. For the record, it's my least favorite quality. It doesn't lead anywhere. Nobody in life gets exactly what they thought they were going to get. But if you work really hard and you're kind, amazing things will happen." - Conan O'Brien's final monologue

“Don’t ever let somebody tell you…you can’t do something. You got a dream..you gotta protect it. People can’t do something themselves..they wanna tell you you can’t do it. If you want something go get it“.

2012年6月28日 星期四

Nigel St Lewis's Routine workout



Monday:Legs/Calves/Biceps

Squats: 5 sets × 12/15 reps
Leg Press: 5 sets × 15 reps
Walking Lunges: 5 sets × 30 reps
Leg Extensions: 5 sets × 12/15 reps
Standing Dumbbell Curls: 4 sets × 12 reps
Seated EZ Bar Curl: 4 sets ×15 reps
21′s. Using EZ Bar: 3 sets




Tuesday:Chest/Triceps

Flat Bench: 4 sets × 10/12 reps
Incline Bench: 4 sets × 10/12 reps
Incline Dumbbell: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12/15 reps
Skull Crushers: 4 sets × 12 reps
Tricep Dips: 4 sets × 15 reps
Tricep Cable Extensions: 4 sets × 15 reps


Wednesday:Shoulders/Calves/Abs

Smith Machine Press: 4 sets × 12 reps
Dumbbell/Arnold Press: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12 reps
Shrugs: 5 sets ×12 reps
Seated Calve Raise: 4 sets × 20/25 reps
Standing Calve Raise: 4 sets × 15/20 reps


Thursday:Back/Hamstring

Deadlifts: 5 sets × 10/15 reps
Dumbbell Rows: 4 sets × 12 reps
Lat Pulldowns: 4 sets × 12 reps
Barbell Rows: 4 sets × 12 reps
Stiff Leg Deadlifts: 5 sets × 15 reps
Good Mornings: 2 sets × 15 reps
Leg Curls: 5 sets × 15 reps

Friday:Rest/Cardio
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