Tag Archives: exercise

Legs

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

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Shoulders

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

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Leg Workout

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

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Back

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

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Back and bis

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

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Legs

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

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Back and Bis

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

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Back

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

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Legs

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

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Leg session

squats – 4 sets – 10 reps each – butt squeeze at the top leg press – 4 sets – 3 position feet (close, wide and high) 10 reps each Laying leg curls – single leg with leg press single … Continue reading

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