My Workouts From Last Week!!
Monday
Shoulders and abs
Shoulders
Shoulder Press Machine
Superset regular presses and front presses: 35 lbs 3 sets 24 reps per exercise
Dumbbell Side Lateral Raises On An Incline Bench Laying On Side: 8 lbs 3 sets 20 reps
Bent Over Dumbbell Reverse Flies: 8 lbs 3 sets 20 reps
Machine Reverse Flies: 50 lbs 3 sets 20 reps
Abs
Crunch Machine: 10 lbs 3 sets 20 reps
Oblique Crunches On Hyperextension Bench: 3 sets 20 reps
Reverse Crunches On Stability Ball: 3 sets 15 reps
Bicycles: 3 sets 40 reps
Lower Back Extension Machine: 90 lbs 3 sets 15 reps
Tues
Legs/Calves and Abs
Legs
V-Squat: 45 lbs Each Side 3 sets (20 Feet together, 20 Shoulder Width Apart, 20 Wide Than Shoulder Width) Total 60 reps
Seated Hamstring Curls: 90 lbs 3 sets 15 reps
Lying Hamstring Curls: 30 lbs 2 sets 15 reps
Leg Extensions: 75 lbs 3 sets 20 reps
Squats With Dumbbells On A Stability Ball Behind Back: 15 lbs 3 sets 20 reps
Dumbbell Walking Lunges: 15 lbs 3 sets 30 reps 15 walking up and 15 walking back is one set
Standing Calf Raises: 20 lbs 3 sets 20 reps
Abs
Tues Ab Workout From Men’s Fitness Magazine
Crunch Machine: 15 lbs 3 sets 20 reps
Lower Ab Machine: 10 lbs 3 sets 15 reps
Wed
Chest/Triceps and Abs
Chest
Superset - Machine
Lying Bench Press With Incline Bench Press: 60 lbs 3 sets 15 reps each
Seated Cable Chest Flies: 20 lbs Per Side 3 sets 20 reps
Triceps
Superset
Standing Cable Tricep Tricep Presses and Extensions with Curly Bar Attachment: 20 lbs each side 3 sets 20 reps each
Skull Crushers: 20 lbs 3 sets 20 reps
Dips: 3 sets 20 reps
Abs
Wed Ab Workout From Men’s Magazine
Lower Ab Machine: 10 lbs 3 sets 15 reps
Bicycles: 3 sets 40 reps
Crunch Machine: 15 lbs 3 sets 20 reps
Thurs
Back/Biceps and Abs
Back
Hammer Strength Pulldowns: 3 sets 15 reps 40,35,35 lbs each side
Cable Lat Pulldowns: 80 lbs each side 3 sets 20 reps
Cable One Arm Rows: 3 sets 20 reps 45,35,35 lbs
Cable Straight Arm Pulldowns: 3 sets 20 reps 30,30,20 lbs
Back Extensions: 3 sets 20 reps
Biceps
Seated Alternating Dumbbell Curls: 3 sets 20 reps 12,10,10 lbs
Dumbbell Concentration Curls: 8 lbs 3 sets 20 reps
Close Grip Ez Bar Curls: 20 lbs 3 sets 20,15,15 reps
Dumbbell Hammer Curls: 8 lbs 3 sets 15 reps
Abs
Thurs Ab Workout From Men’s Magazine
Reverse Crunches On Stability Ball: 3 sets 20 reps
Lower Ab Machine: 10 lbs 3 sets 15,10,10 reps
Oblique Crunches on Hyperextension Bench: 3 sets 30 reps
Slim in 6 Ab Workout
Fri-Sat-Sun
OFF
