Category Archives: Workouts

Legs

Posted on September 17, 2015 by

Single leg reverse lunges – 3 sets – 10 each leg Single leg split squats – 3 sets – 12 each leg Single leg Bulgarian squats – 10 each leg Single leg leg press – 5 sets – right leg … Continue reading →

Posted in legs | Tagged , , , , , , , , , , | Leave a comment

Shoulders

Posted on September 14, 2015 by

Shoulders Dumbbell shoulder raises (low weight) – 3 sets – 15 straight arm straight out at sides, 15 straight arm 45 degrees out, 15 straight arm, straight out in front. Dumbbell should raises – 3 sets – 10 straight arm … Continue reading →

Posted in shoulders | Tagged , , , , , , , , , , , | Leave a comment

Leg Workout

Posted on September 7, 2015 by

Legs Squats – 3 sets – 10 close, 10 normal and 10 wide Squats (feet close) with straight legged deadlifts – 3 sets – 12-15 reps each Squats (feet normal) with split squats – 3 sets – 10-12 reps each … Continue reading →

Posted in legs | Tagged , , , , , , , , , , , | Leave a comment

Back

Posted on August 21, 2015 by

Bent over row- 3 sets- 10 slow 5 fast Bent over row with dear felt flys – 3 sets 10reps Seated middle back row – 3 sets -20 interchange reps with 10 full Seated middle back row with seated ISO … Continue reading →

Posted in back | Tagged , , , , , , , , , | Leave a comment

Back and bis

Posted on August 21, 2015 by

Wide grip lat pulls with barbell curls 5 sets 10 slow 10fast pulls and 15rep curls Seated cable row with dumbbell (facing in) curls 4 sets 10slow 10fast rows with 12 rep curls Bent over row (hands up grip) controlled … Continue reading →

Posted in arms, back | Tagged , , , , , , , , , , , , | Leave a comment

Legs

Posted on August 20, 2015 by

Squats (feet together) with dumbbell dead lifts – 5 sets, 15.12.10.8.8 rep squats and 15rep deads Barbell reverse lunges with good mornings (barbell on shoulders straight leg bend over light weight) 4 sets- 10rep each leg reverse lunges with 15rep … Continue reading →

Posted in legs | Tagged , , , , , , , , , , | Leave a comment

Back and Bis

Posted on August 17, 2015 by

Wide grip lat pulls x3 15reps Bent over row (hands up grip) controlled x3 10-12 reps Dead lift x3 8-10reps Rear self flys seated with laying on side rear felt flys x3 10rep seated 20rep side Dumbbell curls 1 1/3rep … Continue reading →

Posted in arms, back | Tagged , , , , , , , , , , | Leave a comment

Back

Posted on August 15, 2015 by

Chin ups standard 3x 10reps Chin up wide with wide late pulls x3 10reps Chin ups standard with middle grip pulls x3 10reps Chin ups close grip with close lat pulls (change grip piece) x3 10reps Chin ups x3 10reps

Posted in back | Tagged , , , , , , , , , , , | Leave a comment

Chest

Posted on August 12, 2015 by

Flat bench dumbbell press x3 15 reps slow Flat bench dumbbell press with twist with standing front cross over raises x3 10-15 reps On the ground dumbbell press with ouch ups x3 10rep press 20rep push ups Incline dumbbell Flys … Continue reading →

Posted in chest | Tagged , , , , , , , , , , , , , | Leave a comment

Legs

Posted on August 11, 2015 by

Front squats 3 sets 10reps Reverse lunges 3 sets 10 each leg Smith machine step ups x3 10 reps with 1min 30sec butt squeeze Walking lunges 20 with weight then walk back up

Posted in legs | Tagged , , , , , , , , , | Leave a comment