Traps, Lats & Forearms (Light weights, higher reps) Workout: Superset: Chin ups: 3 x 15-20 Barbell shrugs: 3 x 15-20, 135 lb Superset: Close grip front lat pulldown: 3 x 15-20, 90 lb Plate shrugs: 3 x 15-20, 90 lb Superset: Full ROM lat pulldown: 3 x 15-20, 40 lb Finger curls: 3Continue reading “Thursday, Sept. 28th Workout”
Tag Archives: jump rope
September 21st- Workout
Traps, lats & Back Workout: Superset: Barbell shrugs: 4 x 8, 175 lb, 185 lb Chin up: 4 x 5 DB shrugs: 4 x 8, 90 lb Superset: Kneeling high pulley row: 4 x 8, 90 lb Smith machine bentover row: 4 x 8, 105 lb Smith machine upright row: 4 x 8,Continue reading “September 21st- Workout”
Tuesday- Sept. 19th Workout
Shoulders & Biceps Workout: Superset: Two arm kettlebell military press: 4 x 8-10, 16 kg DB alternating curls: 4 x 10, 50 lb Superset: Seated side lateral raise: 3 x 10-12, 20 lb, 30 lb Seated DB curl: 3 x 10, 40 lb Superset: Side lateral to front raise: 3 x 10-12, 20Continue reading “Tuesday- Sept. 19th Workout”
August 30th Workout
Warm up: 2-3 minute step up with knee raise Workout: Superset: DB chest press: 3 x 6-8, 70 lb Single leg deadlift: 3 x 15-20, 15 lb (ea leg) Superset: Stiff-leg deadlift: 3 x 6-8, 95 lb DB squat: 3 x 6-8, 50 lb Superset: Plie lunge: 3 x 8-10 each leg Barbell hipContinue reading “August 30th Workout”
August 29th Workout
Today’s Back attack and Abs 🙂 Warm up: 2-3 minute step ups Workout: Superset: Face pull (rope attachment): 3 x 6-8, 60 lb, 70 lb, 80 lb Military press: 3 x 6-8, 60 lb 1 minute jump rope Superset: Close-grip pulldown: 3 x 6-8, 100 lb single arm DB row: 3 x 6-8Continue reading “August 29th Workout”
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