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: upper body workout
Workout 12.6.18
5 minutes Stair Master, 400 steps 3 x 10 lateral shoulder raises 3 x 15 alternating bicep curls 4 x 15 bent over row 3 x 10 seated row 4 x 10 lat pulldown 4 x 20 incline sit ups, alternating with weighted squats 3 x 10 3 x 12 plate overhead press
Workout 12.1.18
30 bodyweight squats 3 sets to failure plate front raises with light weight Stretch Pull ups 3 sets to failure 4 x 10 standing lat push down 3 x 12 cable high pull 3 x 15 cable tricep push down, alternating with 3 x 15 plate upright row 3 x 12 alternating bicep curl 3 … Continue reading Workout 12.1.18
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 11.23.18
15 minutes on Stair Master, speeds 8-10, 1000+ steps 3 x 20 incline abs, alternating 3 x 6 (heavy weight to failure) shoulder raises 3 x 15 alternating bicep curls 30 minutes yoga; for me this is forearm and hand balance practice (really hard after an upper body workout!)
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 11.9.18
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
