Archive for June, 2013

 

Circuit 1

Bicep Barbell Curl

Reps: 25, 25, 25, 25

Weights: 50lbs

Concentration Curl

Reps: 15, 15, 15, 15

Weights: 27.5lbs dumbbells

Hammer Curl

Reps: 25, 25, 25, 25

Weights: 15lbs dumbbell

Seated Bicep Dumbbell Curl

Reps: 20, 20, 20, 20

Weights: 22.5lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

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Circuit 1

Lat Pulldown Machine (Behind the neck)

Reps: 10, 10, 10

Weights: 105lbs

Close Grip Lat Pulldown Machine 

Reps: 10, 10, 10

Weights: 90lbs

Dumbbell Rows

Reps: 20, 30, 40

Weights: 40lbs dumbbell

Seated Bicep Dumbbell Curl

Reps: 10, 15, 20

Weights: 22.5lbs dumbbell

Circuit 2

Lat Pulldown (Behind the neck)

Reps: 15, 15

Weights: 180lbs, 160lbs

Close Grip Lat Pulldown Machine 

Reps: 25

Weights: 120lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

 

Circuit 1

Shoulder Press Machine (Neutral Grip)

Reps: 10, 10, 10

Weights: 120lbs

Dumbbell Shoulder Press

Reps: 10, 10, 10

Weights: 40lbs dumbbell

Dumbbell Rear Delt Flys 

Reps: 10, 10, 10

Weights: 40lbs dumbbell

Upright Row EZ Bar

Reps: 10, 10, 10

Weights: 55lbs EZ Bar

Circuit 2

Shoulder Press Machine (Neutral Grip)

Reps: 15, 15, 15

Weights: 150lbs

Smith Machine Shoulder Press

Reps: 50, 30

Weights: 44lbs (22lbs-a-side)

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

 

Circuit 1

Back Squat (Full Squat)

Reps: 10, 8, 6, 4, 3

Weights: 90lbs, 110lbs, 134lbs, 154lbs, 154lbs (45lbs, 55lbs, 67lbs, 77lbs, 77lbs-a-side)

Leg Press Machine

Reps: 10, 10, 10

Weights: 264lbs, 352lbs, 440lbs (132lbs, 176lbs, 220lbs)

Leg Extension

Reps: 20, 20, 20

Weights: 110lbs

Seated Calf Raise

Reps: 20, 20, 20

Weights: 154lbs (77lbs-a-side)

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

 

Circuit 1

Close Grip Bench Press (Smith Machine)

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Skull Crusher

Reps: 10, 10, 10

Weights: 50lbs EZ barbell

Overhead Tricep Extension

Reps: 10, 10, 10, 10

Weights: 20lbs dumbbell

Circuit 2

Close Grip Bench Press (Smith Machine)

Reps: 10, 10, 10

Weights: 154lbs, (77lbs-a-side)

Cable Tricep Press down (Bar handle)

Reps: 50, 30

Weights: 120 lbs

Cable Tricep Press Down (Rope)

Reps: 50, 30

Weights: 60lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

DWR: Chest Day [3]

Posted: June 24, 2013 in Chest Routines

 

Circuit 1

Flat Bench Press (Smith Machine)

Reps: 10, 10, 10

Weights: 135lbs (67lbs-a-side)

Incline Bench Press (Smith Machine)

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Decline Dumbbell Chest Flyes 

Reps: 10, 10, 10, 10

Weights: 22.5lbs dumbbell

Seated Chest Flyes Machine

Reps: 10, 10, 10

Weights: 80lbs

Circuit 2

Flat Bench Press

Reps: 10, 15, 20

Weights: 154lbs, 132lbs, 90lbs (77lbs, 66lbs, 45lbs-a-side)

Incline Bench Press

Reps: 20, 20

Weights: 90lbs (45lbs-a-side)

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

“Don’t Question, Just Do It!”

Circuit 1

Underhand Bent Over Barbell Row

Reps: 30, 30

Weights: 90lbs straight barbell

Close Grip Lat Pulldown

Reps: 30, 30

Weights: 72lbs

Seated Row

Reps: 10, 10

Weights: 145lbs, 130lbs

Wide Grip Lat Pulldown (Behind the neck)

Reps: 10, 10

Weights: 170lbs, 155lbs

Bicep Curl

Reps: 10, 10

Weights: 50lbs EZ barbell

Concentration Curl

Reps: 10, 10

Weights: 32.5lbs dumbbell

Circuit 2

Overhand Bent Over Barbell Row

Reps: 50, 50

Weights: 70lbs straight barbell

Close Grip Lat Pulldown

Reps: 50, 50

Weights: 70lbs

Wide Grip Lat Pulldown (Behind the neck)

Reps: 20, 20

Weights: 100lbs

Wide Grip Cable Low Row

Reps: 20, 20

Weights: 110lbs

Bicep Curl

Reps: 15, 15

Weights: 50lbs EZ barbell

Concentration Curl

Reps: 15, 15

Weights: 27.5lbs

 

p/s: (Please click on “About Daily Workout Routines” and read if you are new to this site or if you ever encounter problems understanding this post)