Workout Routine – 12/19/10 – 01/29/11

Well, not really new since I’m almost half way thru it but I still want to share it for those of you interested.

(This are my current weights and will be adding pounds/reps as needed). Remember, if you want to follow this routine just adjust the weights to what YOU can do! Maybe more than me, maybe less 😉

Legs:
Conventional Deadlifts (see my video below) 195×8, 215×6, 225×4 (New PR!!)
Leg presses – 310 lbs – 3 sets of 8 (feet placed low and closed together)
Seated Leg Curls – 90 lbs – 3 sets of 10
Seated Calves – 90 lbs – 4 sets of 15 (we vary the calf exercise depending on what machine is available)

Shoulders:
Military Presses (wide grip) – 65 lbs – 3 sets of 8
DB Front Raise –  25 lbs – 3 sets of 6 (my hands don’t go as high as the video though. Only up to eye level or so) (note: somedays I do 20 lbs x 10 reps)
DB Side Laterals – 10 lbs – 3 sets of 10

Triceps:
Bench Dips – holding a 20 lb dumbbell between legs – 3 sets of 10
Tricep Pullover Presses – 32 lbs – 3 sets of 7 (here is another video)
Decline DB Extensions – 15 lbs – 3 sets of 8

Chest: 
Bench Press – 100 lbs x 10, 105 x 8, 110 x 6
DB Incline Bench Press – 40 lbs – 3 sets of 8

Back: 
Lat Pulldown – 100 lbs – 4 sets of 8
Close Grip Pulldown – 90 lbs – 3 sets of 8
Lever Seated Row – 85 lbs – 3 sets of 10

Biceps: 
Standing DB Curls – 35 lbs – 3 sets of 8
Barbell Curls (straight bar) – 60×9, 65×7 & 70×5
Alternating Cable Curls – 35 lbs – 3 sets of 8

P I N_______I M A G E

That’s all folks!!!

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