20 minutes Stair Master, 1600 steps 4 x 10 rear delt machine 3 x 12 chest press 3 x 12 dumbbell tricep kickbacks 3 x 15 dumbbell shrugs 3 x 12 dumbbell in + out delts 3 x 15 torso rotation
Tag: gym
Workout 11.27.18
3 sets to failure - side shoulder raises alternating with font raises 3 x 15 upright row 4 x 10 lat pull down 4 x 10 rear delt machine 3 x 12 seated row superset with 3 x 15 shrugs 3 x 10 chest press machine 3 x 12 each side, torso rotation machine 2 … Continue reading Workout 11.27.18
Workout 11.20.18
30 body weight squats 50 body weight calf raises, alternating with 3 x 10 leg extension 4 x 5 (heavy weight) lateral shoulder raises 3 x 20 each leg stationary lunge 3 x 10 rear delt machine 4 x 15 standing lat pull down 3 x 12 back extension
Workout 11.13.18
5 minute Stair Master. Stretch. 3 x 10 lateral shoulder raises 4 x 10 alternating bicep curls 4 x 12 seated row Incline abs to failure, alternating with plate shrugs. After completing shrug reps, hold plate as long as possible for grip strength work. 100 sit ups with medicine ball 30 bosu ball squats
Workout 11.11.18
I stretch and/or do yoga most mornings so I'm ready for the day and always ready for the gym. Make sure to loosen up muscles before each workout, and stretch after to help prevent soreness. 30 squats. Stretch. 3 x 12 each side Bulgarian split squats 3 x 12 leg extension machine, 50 calf … Continue reading Workout 11.11.18
Workout 11.9.18
Stretch. Use light weights during stretching to prepare muscles for workout. 4 x 12 Lateral shoulder raises. Use heavy weight to failure^, finish with smaller weight. 4 x 15 Plate shrugs 4 x 10 Rear delt machine 3 Round Superset for grip strength: Close grip hang to failure. Close grip pull ups to failure. Wide … Continue reading Workout 11.9.18
Workout 11.7.18
5 minutes Stair Master, 400 steps 30 squats, no breaks. Stretch 3 x 10 cable bicep curls 3x10 alternating cable lat pulls, kneeling 4 x 10 alternating leg extension SUPERSET with 50 standing calf raises (200 total) 3 x 20 Dumbbell deadlifts 3 x 20 Plate bent over row 3 x 12 Leg Curl 5 … Continue reading Workout 11.7.18
