tuesday-legs & bicep...
front sqaut, 3x8 135# 1x12 145# seated calf raises, 2x26 300# 2x20 395# 2x30 300# 2x20 395# seated dumbell curl, 2x12 35# 1x12 40# 4x8 45# preacher curl, 1x10 65# 1x5 85# 1x5 115# 1x10 65# leg extension, 7x12 190# concentration curl, 4x8 35# |
wednesday-partial deadlift ( rack pulls, bar even with knees)
405x10 495x5 545x5 565x5 565x5 495x10 405x12 |
thursday-back...
barbell row, 1x10 135# 1x10 185# 5x5 205# dumbell shrug, 4x22 100# seated row, (rope attachment, moved shoulders back and forth, kept arms straight) 4x10 75# bent over lateral raises, 4x12 25# |
sunday
dumbell preacher curl, 1x10 35# 1x6 45# 5x6 50# leg extension, 7x10 210# straight arm seated row, 4x16 90# leg press, 7x10 300# reverse wrist curl, 7x14 35# concentration curl, 7x12 35# |
monday-bench press...
1x10 155 1x4 245 1x5 245 1x7 225 not happy with this workout, hopefully next weeks bench goes better |
tuesday-legs & tricep...
leg press, 5x10 400 front sqaut, 3x8 90 1x6 140 rope extension, 1x12 47.5 1x12 57.5 4x8 67.5 leg extension, 7x10 170 tricep extension(machine), 4x10 190 one arm reverse pushdown, 3x8 17.5 reverse wrist curl, 4x14 35 seated calf raises, 4x20 400 |
thursday-back...
pull ups, bwx10 25x8 30x7 2x25x7 seated row, 7x10 150 dumbell row, 1x6 100 3x6 120 lat pulldown, 1x8 180 1x8 195 1x6 205 bent over lateral raises, 4x10 25 |
friday-shoulder & bicep...
upright row, 1x10 65 4x10 75 lateral raises drop sets, 40#/20# 8/10 10/10 10/10 11/10 8/8 cable crossover 4x12 27.5 dumbell preacher curl, 2x8 45 2x8 50 seated hammer curl, 4x10 35 leg extension, 5x15 90 wrist curl, 5x15 35 one arm lateral raises, 2x10 20 |
monday-bench press...
1x12 185 1x12 200 1x9 225 1x4 225 |
tuesday...
incline dumbell press, 2x8 70 2x10 100 cable crossover, 4x10 27.5 rope pushdown, 4x10 67.5 lateral raises, 4x14 30 leg extension, 4x12 190 cable lateral raises, 4x12 7.5 rope pushdown, 3x20 27.5 |
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