Results 31 to 45 of 137
Thread: Prep for fall season 2012
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06-11-2012, 04:25 AM #31
Off day today, just 60+60 minutes cardio. Empty stomach and before bed.
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06-12-2012, 05:18 AM #32
Chest, shoulders, triceps and abs. 30 minuted cardio before bed
Smith flat Gironda neck press 5x6-10 last 2 sets drop sets
Decline dumbell press 3x8-10
Pec-dec 3x12
superseted with
Incline barbell press 3x8 last set drop set
High cable crossovers 3x12
Shoulder giant rotation - 4 rotations
Seated dumbell side laterals 4x12-15
Seated bent over dumbell side laterals 4x12
Seated dumbell front raises 4x10
Seated dumbell press 4x6-10 last set drop set
Smith machine close grip press 4x10
Bent over overhead cable extensions 3x12
Rope tricep push downs 3x10
Weighted standing cable crunches 3x10
superseted with
Weighted standing cable side crunches 3x10 each side
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06-13-2012, 06:06 AM #33
Back, traps, biceps. 30 minutes cardio before bed.
Wide grip weighted chins 2x6,5
Wide grip chins 2xmax
One arm dumbell row 3x10
Underhand grip pull downs 3x8-10
superseted with
close grip seated cable rows 3x10
Standing (20 degree angle bent forward) dumbell row/shrug 3x10
superseted with
Standing dumbell shrugs 3x10
Standing straight arm pull down 3x10
Seated alternating dumbell curls 4x8-10
Standing alternating hammer curls 2x18 (drop sets, 2 drops after 6 reps)
Straight bar preacher curls 4x12
Power cleans 5x10
Close grip barbell rows 3x10
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06-14-2012, 04:23 AM #34
Legs, abs. 30 minutes cardio before bed
Leg extensions 8x15 last set drop set
45 degree leg press 5x15
45 degree leg press feet up and wide 5x10
Lying leg curl 5x10 last set drop set
Squats 5x10
Leg extensions 1x100
Legpress calve raises 5x15
Incline sit ups 5x15
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06-15-2012, 03:03 AM #35
60 minutes empty stomach cardo, 60 minutes cardio before bed
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06-16-2012, 11:10 AM #36
Chest, triceps, abs. 30 minutes cardio before bed
Incline dumbell press 5x4-10
Pec-dec 3x8-10
superseted with
Smith flat Gironda neck press 3x8 last set drop set
Decline dumbell flys 3x7-10
superseted with
Decline dumbell press 3x6
EZ bar pullover and press across the bench 6x5-12
One arm undergrip tricep pull downs 2x10
superseted with
One arm tricep push downs 2x10
Both arms tricep push downs 2x10 last set drop set
Incline crunches 4x10-15
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06-17-2012, 08:03 AM #37
Back, biceps, cardio 30 minutes after workout
Wide grip pull ups 2xmax
Paralel grip pull ups 2xmax
Chest supported dumbell rows 4x8-10
superseted with
Chest supported barbell rows to the chest 4x8-10
Triset
Wide grip pull downs 3x8-10
Underhand grip pull downs 3x8
Seated rope rows 3x10
Triset 2
Standing paralel grip high pulley rows 3x10
Standing high pulley pullovers 3x10
Standing paralel grip high pulley rows 3x10
Seated alternating dumbell curls 3x8 last set drop set
Standing alternating hammer curls 3x8 last set drop set
Straight bar preacher curls 3x8-12
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06-18-2012, 06:08 AM #38
Shoulders, traps, abs, legs. 30 minutes cardio post workout and another 30 minutes before bed
Standing side laterals 5x6-12
superseted with
Incline bench chest supported rear laterals 5x10
Shoulder+trap rotation 4 sets of 10-12 each
Standing dumbell shrugs
EZ bar close grip upright rows above the head
EZ bar wide grip rows to the chest
Seated Arnold dumbell press
One arm cable behind the back side laterals 3x10
Power clean 3x10
Close grip barbell shrugs 3x10
Lying leg curls 5x6-10
45 degree legpress 5x12
Leg extensions 4x6-12 last set drop set
45 degree legpress calve raises 5x12
Lying crunches 4x15
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06-19-2012, 06:13 AM #39
60 minutes empty stomach cardio + 60 minutes cardio before bed. More cardio during the day if I feel like it.
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06-20-2012, 05:39 AM #40
Chest, triceps, abs, shoulders. 30 minutes cardio post workout. 30 minutes cardio before bed
Flat dumbell press 4x6-10
Incline dumbell press 3x10
Flat dumbell flys 3x10
superseted with
Flat Smith Gironda neck press 3x10
Pec-dec 3x8-12
Cable crossovers 3x12
EZ bar french press 3x6-10
superseted with
EZ bar close grip press 3x8-10
Upper pulley bent over overhead tricep extension 3x12
Tricep push downs 3x10
Standing weighted cable crunches 4x10-12
Standing side laterals 8x10
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06-21-2012, 05:17 AM #41
Back and biceps. 30 minutes cardio post workout and 30 minutes cardio before bed.
Wide grip chins 2xmax
One arm dumbell rows 3x10
Shoulder width pull downs 3x10-12
superseted with
Close grip seated rows 3x10
Standing (20 degree angle bent forward) dumbell row/shrug 3x10
superseted with
Dumbell pullovers 3x12
Paralel grip chins 1xmax
Seated alternate dumbell curls 3x8
Standing alternate hammer curls 2x16 (double drop sets)
EZ bar overhand grip curls 3x10
superseted with
EZ bar close grip curls 3x10
Straight bar preacher curls 3x10
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06-22-2012, 05:56 AM #42
Shoulders, traps, little bit of chest and triceps, abs. 30 minutes cardio post workout and another 30 minutes before bed
Seated dumbell press 4x6-10
Standing side laterals 3x10
superseted with
Standing alternate front raises undergrip 3x10
Delt dec 3x12
superseted with
EZ bar close grip upright rows above the head 3x12
Wide grip upright rows to the chest 3x10
Close grip barbell shrugs 5x10-12
One arm cable side laterals 2x10
Smith Incline press 3x15
Cable crossover 3x15
One arm tricep pushdown 3x12
Incline crunches 4x20
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06-23-2012, 10:06 AM #43
Legs, little bit of back and biceps. 30 minutes cardio post workout and another 30 before bed
Squat 7x2-8
Deadlift 5x1-6
Legpress 4x15-20
Adductor machine 3x10-12
Lying leg curls 3x10
Leg extension 3x10 and 1x100
Seated calve raises 5x15
High pulley seated close grip rows 5x10
One arm cable curls 3x10
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06-24-2012, 01:27 PM #44
60 minutes cardio on empty stomach
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06-25-2012, 06:51 AM #45
Chest, triceps, abs and little bit of shoulders. 30 minutes cardio post workout
Smith incline press 5x6-8 last set drop set (3 drops)
Flat dumbell flies 3x10
superseted with
Flat dumbell press 3x6
Flat barbell bench press 3x10
superseted with
Cable crossover 3x12
EZ bar close grip press 4x8-12
High pully bent over overhead tricep press 3x12
superseted with
Tricep push down 3x10
One arm tricep pushdown 2x12 last set drop set
Incline crunches 4x15
Howorth side laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist all the way above the head)
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