Hey there!!!
Earlier this week, A asked to "work out" with me on Monday night. She really only did push ups with me, but in the process showed me up in that she could do 20 regular push ups and up until Monday, I have only been able to do push ups from my knees. That said, even that is progress, as when I started working out, I could ONLY do push ups leaning against the counter in the gym because push ups on the floor hurt my wrists. Because she #Motivated me, I tried regular push ups. I managed 11 before I couldn't do any more!!! My depth isn't as good from my feet as it is from my knees, but it was better today than it was on Monday. I'm so excited!! I'm also about ready to go buy a new pair of jeans, because I'm having trouble keeping my current jeans (both pairs) up!
Here's today's workout:
Push Ups (Regular): Max Reps - 16
Push Ups (knees): 15 reps
Super Sets 1-3:
Dumbbell Arm Raises: 20 reps @ 10 pounds
Shoulder Press: 20 reps @ 25 pounds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Skull Crushers: 3 sets of 20 @ 20 pounds
Super Set 7:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Super Sets 8-9:
Tricep Pull Downs: 20 reps @ 5 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Ring Pull Ups: Max Reps - 20
Super Sets 10-12:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
How is your progress coming along???
Have a great work out and enjoy your day!!
Friday, December 9, 2016
12/8/16:Chest & Core
Hammer Swings: 35 reps/arm
Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Plank: 75 seconds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds
Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Plank: 75 seconds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds
Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
12/7/16: Cardio & Core
1 and 1/2 mile walk
Super Set 1:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 2:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 3:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Push Ups (Regular): Max Reps - 12
Push Ups (knees): Max Reps - 13
Plank: 60 seconds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Russian Twists: 40 reps
Super Set 1:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 2:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 3:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Push Ups (Regular): Max Reps - 12
Push Ups (knees): Max Reps - 13
Plank: 60 seconds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Russian Twists: 40 reps
12/5/16: Back & Core
Hammer Swings: 35 reps/arm
Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds
Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds
Ring Pull Ups: Max Reps - 15
Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds
Arm Raises: 30 reps @ 10 pounds
Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds
Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds
Ring Pull Ups: Max Reps - 15
Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds
Arm Raises: 30 reps @ 10 pounds
Saturday, December 3, 2016
12/3/16: Arms, Core & Cardio
Hey There!! I've finally gotten caught up! I'm working on a progress post, with pictures and the changes I've been able to make in regards to the exercises I'm doing. I hope to have that done later today. Until then, here's today's workout.
Cardio: 30 minutes on the ARC Lateral Trainer
Arms & Core:
Push Ups: 25 reps
Super Sets 1-2:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Super Set 3:
Tricep Pull Downs: 15 reps @ 15 pounds
Tricep Push Downs: 15 reps @ 35 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Super Sets 7-8:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: max reps
Super Set 9-11:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: 10 reps
Super Set 12:
Skull Crushers: 15 reps @ 20 pounds
Ring Pull Ups: 10 reps
Super Sets 13-14:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 15:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Russian Twists: 40 reps w/6 pound ball
Super Sets 16-17:
Spider Curls: 15 reps @ 10 pounds
Bar Curls (machine): 15 reps @
Super Set 18:
Spider Curls: 15 reps @ 15 pounds
Bar Curls (machine): 15 reps @
Super Sets 19
Reverse Crunch: 15 reps
1/2 Leg Lifts: 15 reps
Cardio: 30 minutes on the ARC Lateral Trainer
Arms & Core:
Push Ups: 25 reps
Super Sets 1-2:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Super Set 3:
Tricep Pull Downs: 15 reps @ 15 pounds
Tricep Push Downs: 15 reps @ 35 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Super Sets 7-8:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: max reps
Super Set 9-11:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: 10 reps
Super Set 12:
Skull Crushers: 15 reps @ 20 pounds
Ring Pull Ups: 10 reps
Super Sets 13-14:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 15:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Russian Twists: 40 reps w/6 pound ball
Super Sets 16-17:
Spider Curls: 15 reps @ 10 pounds
Bar Curls (machine): 15 reps @
Super Set 18:
Spider Curls: 15 reps @ 15 pounds
Bar Curls (machine): 15 reps @
Super Sets 19
Reverse Crunch: 15 reps
1/2 Leg Lifts: 15 reps
12/2/16: Shoulders & Core
Hammer Swings: 30/arm
Push Ups: 25 reps
Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Ring Pull Ups: max reps - 15
Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds
Leg Lifts: 30 reps
Push Ups: 25 reps
Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Ring Pull Ups: max reps - 15
Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds
Leg Lifts: 30 reps
11/30/16: Cardio, Legs & Core
Walk: 30 minutes (1.5 miles)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext.): 15 reps w/6 pound ball
Super Sets 4-6:
Squats w/weight: 15 reps @ 70 pounds
Leg Extensions w/Band: 15 reps/leg
Plank: 60 seconds
Super Sets 7-9:
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Leg Press: 20 reps @ 90 pounds
Leg Lifts: 30 reps
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext.): 15 reps w/6 pound ball
Super Sets 4-6:
Squats w/weight: 15 reps @ 70 pounds
Leg Extensions w/Band: 15 reps/leg
Plank: 60 seconds
Super Sets 7-9:
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Leg Press: 20 reps @ 90 pounds
Leg Lifts: 30 reps
11/29/16: Cardio & Core
3 mile walk
Push Ups: max reps (20)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Plank: 40 seconds
Super Sets 4-6:
Reverse Crunches: 15 reps
1/2 Leg Lifts: 10 reps
Russian Twists: 40 reps w/6 pound ball
Push Ups: max reps (20)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Plank: 40 seconds
Super Sets 4-6:
Reverse Crunches: 15 reps
1/2 Leg Lifts: 10 reps
Russian Twists: 40 reps w/6 pound ball
11/28/16: Chest, Back & Core
Hammer Swings: 30 reps/arm
Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Squats w/Arm Raises: 20 reps
Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds
Plank: 60 seconds
Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball
Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight
Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Squats w/Arm Raises: 20 reps
Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds
Plank: 60 seconds
Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball
Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight
Friday, December 2, 2016
11/22/16: Legs & Core
Tire Steps: 40 reps/side
Super Sets 1-3:
Squat w/side kick: 15 reps/side
Leg Press: 20 reps @ 90 pounds
Lunges w/extension
Super Sets 4-6:
Crunches (Incline): 10 reps
Crunches (Back Ext): 20 reps
Steam Engines
Super Sets 7-9:
Leg Curls: 20 reps @ 40 pounds
Leg Extensions: 20 reps @ 25 pounds
Plank: 45 seconds
Super Sets 1-3:
Squat w/side kick: 15 reps/side
Leg Press: 20 reps @ 90 pounds
Lunges w/extension
Super Sets 4-6:
Crunches (Incline): 10 reps
Crunches (Back Ext): 20 reps
Steam Engines
Super Sets 7-9:
Leg Curls: 20 reps @ 40 pounds
Leg Extensions: 20 reps @ 25 pounds
Plank: 45 seconds
11/21/16: Shoulders, Arms & Core
Hammer Swings: 20 reps/arm
Push Ups: 15
Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds
Crunches (Incline): 15 reps
Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds
Skull Crushers: 3 sets of 15 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12
Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Leg Lifts/Reverse Crunch: 15 reps
Push Ups: 15
Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds
Crunches (Incline): 15 reps
Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds
Skull Crushers: 3 sets of 15 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12
Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Leg Lifts/Reverse Crunch: 15 reps
11/17/16: Chest, Back & Core
Hammer Swings: 20 reps/arm
Squats w/Arm Raises (5 pound dumbbells): 20 reps
Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds
Plank: 45 seconds
Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps
Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds
Russian Twists: 40 reps
Back Extensions: 25 reps
Squats w/Arm Raises (5 pound dumbbells): 20 reps
Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds
Plank: 45 seconds
Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps
Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds
Russian Twists: 40 reps
Back Extensions: 25 reps
11/1/6/16: Legs & Core
Tire Steps: 30 reps/side
Super Sets 1-2:
Leg Press: 25 reps @ 90 pounds
Squats w/side kick to punching bag: 15 reps/side
Lunges w/extension
Super Sets 3-4:
Crunches (Back Ext) w/4 pound ball: 20 reps
Crunches (Incline) 15 reps
Steam Engines
Super Sets 5-6:
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Plank: 45 seconds
Super Sets 7-8:
Squats w/weight: max reps @ 70 pounds
Leg Extensions w/band: 15 reps/side
Russian Twists w/6 pound ball: 40 reps
Super Sets 9-10:
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Lifts: 25 reps
Super Sets 1-2:
Leg Press: 25 reps @ 90 pounds
Squats w/side kick to punching bag: 15 reps/side
Lunges w/extension
Super Sets 3-4:
Crunches (Back Ext) w/4 pound ball: 20 reps
Crunches (Incline) 15 reps
Steam Engines
Super Sets 5-6:
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Plank: 45 seconds
Super Sets 7-8:
Squats w/weight: max reps @ 70 pounds
Leg Extensions w/band: 15 reps/side
Russian Twists w/6 pound ball: 40 reps
Super Sets 9-10:
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Lifts: 25 reps
11/15/16 Shoulders, Arms, & Core
Hammer Swings: 20 reps/arm
Push Ups: 15 reps
Super Sets 1-2:
Dumbbell Arm Raises: 20 reps @ 5 pounds
Shoulder Press: 20 reps@ 25 pounds
Crunches (Incline): 15
Super Sets 3-4:
Tricep Push Down: 20 reps @ 10 pounds
Tricep Pull Down: 20 reps @ 30 pounds
Skull Crushers: 20 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: max reps - 10
Super Sets 5-6:
Dumbbell Curls: 20 reps @ 15 pounds
Hammer Curls: 20 reps @ 15 pounds
Leg Lifts: 25 reps
Super Sets 7-8:
Spider Curls: 20 reps @ 15 pounds
Preacher Curls: 20 reps @ 40 pounds
Back Extensions: 25
Push Ups: 15 reps
Super Sets 1-2:
Dumbbell Arm Raises: 20 reps @ 5 pounds
Shoulder Press: 20 reps@ 25 pounds
Crunches (Incline): 15
Super Sets 3-4:
Tricep Push Down: 20 reps @ 10 pounds
Tricep Pull Down: 20 reps @ 30 pounds
Skull Crushers: 20 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: max reps - 10
Super Sets 5-6:
Dumbbell Curls: 20 reps @ 15 pounds
Hammer Curls: 20 reps @ 15 pounds
Leg Lifts: 25 reps
Super Sets 7-8:
Spider Curls: 20 reps @ 15 pounds
Preacher Curls: 20 reps @ 40 pounds
Back Extensions: 25
11/9/16: Chest, Back & Core
Hammer Swings: 20 reps/arm
Squats w/Arm Raises: 20 reps
Chest Press: 2 sets of 20 reps
1/2 Chest Press: 2 sets of 20 reps
Plank: 45 seconds
Dumbbell Flies: 2 sets of 20 reps
Dumbbell Chest Press: 2 sets of 20 reps
Crunches (incline): 15 reps
Push Ups: 2 sets of 10 reps
Row: 2 sets of 20 reps
Crunches (Back Ext.): 20 reps
Lat Pulls: 2 sets of 20 reps
Dumbbell Rows: 2 sets of 20 reps
Russian Twists: 40 reps
Back Extensions: 20 reps
Squats w/Arm Raises: 20 reps
Chest Press: 2 sets of 20 reps
1/2 Chest Press: 2 sets of 20 reps
Plank: 45 seconds
Dumbbell Flies: 2 sets of 20 reps
Dumbbell Chest Press: 2 sets of 20 reps
Crunches (incline): 15 reps
Push Ups: 2 sets of 10 reps
Row: 2 sets of 20 reps
Crunches (Back Ext.): 20 reps
Lat Pulls: 2 sets of 20 reps
Dumbbell Rows: 2 sets of 20 reps
Russian Twists: 40 reps
Back Extensions: 20 reps
11/8/16: Legs
3 Cycles
Leg Press: 25 reps @ 90 pounds
Squat w/side kick to punching bag: 15 reps/side
Crunches (Incline): max reps
Lunges w/extension
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Squats w/Weight: max reps @ 70 pounds
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Press: 25 reps @ 90 pounds
Squat w/side kick to punching bag: 15 reps/side
Crunches (Incline): max reps
Lunges w/extension
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Squats w/Weight: max reps @ 70 pounds
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
11/7/16: Core
3 Cycles
Squats w/side kick to punching bag: 20 reps/side
Lunges w/extension
Crunches (Incline): max reps
Back Extensions: 20 reps
Steam Engines
Plank: 30 seconds
Russian Twists: 25 reps
Leg Lifts: 25 reps
Squats w/side kick to punching bag: 20 reps/side
Lunges w/extension
Crunches (Incline): max reps
Back Extensions: 20 reps
Steam Engines
Plank: 30 seconds
Russian Twists: 25 reps
Leg Lifts: 25 reps
11/4/16:Core & Shoulders
2 Cycles
Squats w/Arm Raises: 20 reps
Crunches (Incline): Max Reps
Push Ups: 10 reps
Lunges with Extension
Back Extensions: 20 reps
Steam Engines
Plank: 45 seconds
Shoulder Press: 15 reps
Russian Twists: 40 reps
Leg Lifts: 25 reps
Shrugs: 15 reps
Side Crunches (Right): 20 reps
Side Crunches (Left): 20 reps
Squats w/Arm Raises: 20 reps
Crunches (Incline): Max Reps
Push Ups: 10 reps
Lunges with Extension
Back Extensions: 20 reps
Steam Engines
Plank: 45 seconds
Shoulder Press: 15 reps
Russian Twists: 40 reps
Leg Lifts: 25 reps
Shrugs: 15 reps
Side Crunches (Right): 20 reps
Side Crunches (Left): 20 reps
11/3/16: Arms
Hammer Swings: 25 reps/arm
Spider Curls: 2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: Max Reps - 10
Super Sets 4-6:
Tricep Pull Downs w/kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 15 pounds
Spider Curls: 2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: Max Reps - 10
Super Sets 4-6:
Tricep Pull Downs w/kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 15 pounds
11/1/16: Legs & Core
2 Cycles
Leg Press: 25 reps @ 90 pounds
Split Squats w/5 pounds: 12 reps/leg
Crunches (Incline): 10
Leg Extensions: 25 reps @ 25 pounds
Leg Curls: 25 reps @ 40 pounds
Leg Lifts: 25
Lunges w/extension
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @90 pounds
Russian Twists: 25
Leg Press: 25 reps @ 90 pounds
Split Squats w/5 pounds: 12 reps/leg
Crunches (Incline): 10
Leg Extensions: 25 reps @ 25 pounds
Leg Curls: 25 reps @ 40 pounds
Leg Lifts: 25
Lunges w/extension
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @90 pounds
Russian Twists: 25
10/29/16: Legs
2 Cycles
Leg Press: 50 reps @ 90 pounds
Split Squats: 12/leg w/ 5 pound weight
Leg Extension: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges w/Leg Extension
Leg Lifts: 25 reps
Calf Raises: 25 reps@ 70 pounds
Calf Extensions: 25 reps@ 90 pounds
Leg Press: 50 reps @ 90 pounds
Split Squats: 12/leg w/ 5 pound weight
Leg Extension: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges w/Leg Extension
Leg Lifts: 25 reps
Calf Raises: 25 reps@ 70 pounds
Calf Extensions: 25 reps@ 90 pounds
10/28/16: Core
2 Cycles
Squats w/Arm Raises: 20
Crunches: 20
Lunges w/Press
Back Extensions: 20
Steam Engines
Plank: 45 seconds
Russian Twists: 40
Side Crunches (Right): 20
Side Crunches (Left): 20
Squats w/Arm Raises: 20
Crunches: 20
Lunges w/Press
Back Extensions: 20
Steam Engines
Plank: 45 seconds
Russian Twists: 40
Side Crunches (Right): 20
Side Crunches (Left): 20
10/27/16: Chest, Back & Core
2 Cycles
Hammer Swings: 15/arm
Squats w/Arm Raises: 20
Chest Press: 15
1/2 Chest Press: 15
Plank: 45 seconds
Dumbbell Flies: 15
Dumbbell Chest Press: 15
Leg Lifts: 25
Push Ups: 10
Row: 15
Russian Twists: 40
Lat Pull: 15
Dumbbell Rows: 15
Steam Engines
Back Extensions: 20
Hammer Swings: 15/arm
Squats w/Arm Raises: 20
Chest Press: 15
1/2 Chest Press: 15
Plank: 45 seconds
Dumbbell Flies: 15
Dumbbell Chest Press: 15
Leg Lifts: 25
Push Ups: 10
Row: 15
Russian Twists: 40
Lat Pull: 15
Dumbbell Rows: 15
Steam Engines
Back Extensions: 20
10/26/16: Arms & Shoulders
Hammer Swings: 25/atm
Super Sets 1-2:
Spider Curls: 15 reps @ 10 pounds
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Spider Curls: 15 reps @ 15 pounds
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: max reps (6)
Super Sets 4-5:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 6:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 resp @ 30 pounds
Skull Crushers: 15 resp @ 15 pounds
Super Sets 7-9:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 20 reps @ 5 pounds
Super Sets 10-11:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 12:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Super Sets 1-2:
Spider Curls: 15 reps @ 10 pounds
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Spider Curls: 15 reps @ 15 pounds
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: max reps (6)
Super Sets 4-5:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 6:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 resp @ 30 pounds
Skull Crushers: 15 resp @ 15 pounds
Super Sets 7-9:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 20 reps @ 5 pounds
Super Sets 10-11:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 12:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
10/24/16: Cardio & Core
Warm Up: Row 15 minutes
3 Full Cycles:
Squats w/ Arm Raises: 20
Crunches: 20
Lunges w/Shoulder Press
Back Extensions
Steam Engines
Plank (45 seconds)
Russian Twists: 25
Leg Lifts: 25
3 Full Cycles:
Squats w/ Arm Raises: 20
Crunches: 20
Lunges w/Shoulder Press
Back Extensions
Steam Engines
Plank (45 seconds)
Russian Twists: 25
Leg Lifts: 25
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