First 2 Week Workouts

Shoulder Saturday 8/22

Military press 3×8 55,60,65

Barbell upright rows 3×8 90

Side raises 3×15 20 drop 12

Rear pec deck 3×15 130 drop 80

Skull krusher 3×12 65

Tri kickback 3×15 20

Tri rope extension 3×12 50

Tri rope extension overhead 3×12 42,42,50

Cable crunches 3×12 70

Incline Leg Raises 3×12

Leg raises weighted 3×12 20
Sunday 8/23 cardio abs

1 mile run

Weighted decline abs 3×10 35

Unweighted decline abs 3×10

Leg lift 3×12

Incline leg lift 3×10
Monday 8/24 legs

Hack squat wide 4×8 180,200,230,250

Hack squat narrow 2×8 200,230

Leg press wide 3×8 270,360

Straight leg dead lifts 135,155,185

Leg press narrow 3×10 270

Leg curl 3×8 115 3×12 85

Single Leg extension 3×8 60 3×15 40
8/25 chest bis 

Flat bench 185 x 4

Incline press machine 90×4 Seth- 90×2, 70×2

Dips – 150x 8 – 90×12

Flat DB – 75x 3

Curls – 80 x 3

Hammer – 55x 3 , Seth 65 x 2, 55×1
8/28 Chest flies

Incline flies 3x 45

Flat flies 3x 50

Peck deck – 130,160,175

Incline cable 3×23

Shoulder thursday 8/27

Military press 3×8 60,65,70

Barbell upright rows 3×8 90

Side raises 3×15 20 drop 15

Rear pec deck 3×15 135 drop 90

Skull krusher machine 3×12 145

Tri kickback 3×15 20

Tri rope extension 3×12 50

Tri reverse extension 50,45,45

Cable crunches 3×12 70

Incline Leg Raises 3×12

Leg raises weighted 3×12 20
Saturday back/abs 8/29

Wide pull up 3×12 body weight

Wide pull down 3×12 140

Close grip straight bar pull down 3×12 140,160,160

Machine pull down 3×12
8/25 Chest/Bis

Flat bench 185 x 4

Incline press machine 90, 140, 160

Dips – 150x 8 – 90×12

Flat DB – 75x 3

Curls – 80 x 3

Hammer – 55x 3 , Seth 65 x 2, 55×1
9/2 Back/Traps

Dumbbell row 80,80,90 3×8

Barbell straight row 3×8 90,110,110

Chad 90,110,90

Tbar v row 3×8 90,115,115

Machine rows 3xdropset 180 230

Dumbbell Shrug 5×10 80

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