New Workout for the next 6 weeks

Yesterday was the beginning of the new workouts I’ll be doing for the next 6 weeks. As I mentioned before, it’s good to change your routine every few weeks since your muscles get used to what your doing and the goal is to keep challenging them.
I’ll be working shoulders & quads twice a week and the rest of the bodyparts will be once a week for maintenance.

Sunday: Legs, Shoulders & Tricpes (yes, it’s a very loooong workout! It took us 2.5 hours! Yikes!)

Legs
Squats – 170 lbs 1 x 9 reps, 180 lbs 1 x 7 reps, 190 lbs 1 x 5 reps
Single Leg Extensions – 50 lbs 1 x 10 reps, 60 lbs 1 x 8 reps, 70 lbs 1 x 6 reps
Leg Curls – 75 lbs 1 x 10 reps, 85 lbs 1 x 8 reps, 95 lbs 1 x 6 reps,
Above exercise was superseted with Hip Extensions (I used both legs on the floor. This exercise is great for your butt!) – holding a 25 lb plate on the hips.

Shoulders
Military Presses (wide grip) – 60 lbs – 3 sets of 7 reps
Barbbell Upright Rows (wide grip) – 70 lbs – 3 sets of 7
Rear Shoulder – 25 lbs – 3 sets of 10

Triceps
Close Grips Bench –  85 lbs –  3 sets of 7 reps
2 hand DB extensions – 40 lbs – 3 sets of 8
Kickbacks – 15 lbs – 3 sets of 10

Monday: Chest & Back

Chest
DB Flat Bench – 45 lbs – 1 set of 9, 50 lbs 2 sets of 6! (this is a new personal record (pr)! I was stuck with the 45’s for so long!)
BB Incline Bench – 85 lbs – 3 sets of 7
Cable Standing Fly – 10 lbs -3 sets of 8

Back
DB Rows – 75 lbs – 3 sets of 6! (another pr! Paul calls me the back monster lol) I use wrist wraps so that my grip doesn’t give out before my back does.

Seated High Row – 110 lbs – 3 sets of 7
Hammer Machine Low Row – 135 lbs – 3 sets of 8

I’ll post later my biceps workout that I’ll be doing Wendesday.

I just saw these squats and I started LOL… I think they look retarded! If you have a trainer that makes you do these kind of exercises please fire her/him! There are much better ways to work on your balance and core strenght without the risk of injury.

Okay, it’s later in here and I’m very tired so I’m going nite nite. We’ll chat more later on.

See ya!

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