Results 241 to 245 of 245
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01-11-2016, 08:06 PM #241
Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 375lbs
Wide stance leg presses 4 sets 15 reps per set
Leg extensions 3 sets 15 reps per set
SLDLs 12 reps one warm up 135lbs then 10/10/8/8/ 225 -340lbs
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01-12-2016, 07:41 PM #242
Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs.
Incline bench presses - one warm up set then 10/10/8/8 135 - 230 (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.
Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)
Trap bar shrugs - one warm up set then 12/12/10/10/8/10 135 - 380lbs
Cardio
Elliptical - 25 Minutes Level 5-12
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01-15-2016, 05:21 PM #243
Back
Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
Hammer Strength plate loaded Iso row machine 3 sets 12 reps
Seated rope pulls to upper chest 3 sets 12 reps
Machine assisted chins 12 reps 6 sets.
Abs
Ab wheel - 3 sets
25 crunches
25 reverse crunches
Cardio
Elliptical - 25 Minutes Level 5-12
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01-19-2016, 05:48 PM #244
Close stance squats 2 warm up sets with 135lbs then 10/10/8/8/10 225 - 385lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 440lbs
Single leg presses 12/12/12 135 - 235
SLDLs 12 reps one warm up 135lbs then 10/10/8/8/10 225 -340lbsLast edited by DBowden; 01-19-2016 at 05:48 PM.
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01-20-2016, 07:54 PM #245
Forearms
Hammer curls - 3 sets 12 reps 35-50lbs
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs
Rope twists (until failure)
Abs
Ab wheel - 3 sets
25 crunches
25 reverse crunches
Cardio
Elliptical - 25 Minutes Level 5-12
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