Archive for July, 2013

Circuit 1

Behind the neck Manual Shoulder Press

Reps: 15, 15, 15

Weights: 66lbs, 88lbs, 110lbs (33lbs, 44lbs, 55lbs-a-side)

Neutral Grip Shoulder Press Machine

Reps: 15, 15, 15

Weights: 66lbs

Lateral Raise Machine

Reps: 15, 15, 15

Weights: 50lbs

Circuit 2

Shrugs (on Smith Machine)

Reps: 15, 15, 15

Weights: 88lbs, 110lbs, 176lbs (44lbs, 55lbs, 88lbs-a-side)

Upright Row

Reps: 15, 15, 15

Weights: 60lbs EZ barbell

Dumbbell Shrugs

Reps: 15, 15, 15

Weights: 55lbs, 66lbs, 77lbs dumbbell

Lateral Raise (Dumbbells)

Reps: 15, 15, 15

Weights: 15lbs

 

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 Chest Press (Smith Machine)

Reps: 15, 15, 15

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

Seated Tricep Overhead Extension (EZ barbell)

Reps: 10, 10, 10

Weights: 70lbs barbell

Single Arm Cross-Body Lying Dumbbell Extension

Reps: 20, 20, 20

Weights: 25lbs

Circuit 2

Skullcrusher

Reps: 20, 20, 20

Weights: 50lbs barbell

Reverse Dip (Bench) (Feet elevated on another bench)

Reps: 40, 40, 40

Weights : (bodyweight)

 

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

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)

Circuit 1

Arnold Press

Reps: 30, 40, 50

Weights: 22.5lbs (a-side)

Shoulder Press Machine

Reps: 10, 10, 10

Weights: 90lbs, 112.5lbs, 135lbs

Dumbbell Rear Delt Flys 

Reps: 10, 15, 20

Weights: 32.5lbs

Shrugs (on Smith Machine)

Reps: 20, 20, 20

Weights: 157.5lbs (79lbs-a-side)

Circuit 2

Smith Machine Military Press 

Reps: 10, 10, 10

Weights: 135lbs (67.5lbs-a-sidel)

Shoulder Press Machine

Reps: 30, 40

Weights: 34lbs

Lateral Raise (Dumbbells)

Reps: 20, 25

Weights: 10lbs

Upright Rows

Reps: 20, 25

Weights: 50lbs ( barbell)

 

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

Barbell Curl Narrow Grip

Reps: 15, 15, 15

Weights: 60lbs EZ barbell

Preacher Curl Wide Grip

Reps: 15, 15, 15

Weights: 50lbs dumbbell

Standing Dumbbell Curl

Reps: 15, 15, 15

Weights: 22.5lbs dumbbell

Circuit 2

Two Arm Cable Curl

Reps: 10, 10, 10

Weights: 25lbs a side

Standing Hammer Curl Curls

Reps: 10, 10, 10

Weights : 22.5lbs dumbbell

EZ Barbell Overhand Barbell Curl

Reps: 10, 10, 10

Weights : 30lbs EZ barbell

 

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

Behind the Neck Lat Pulldowns

Reps: 10, 10, 10

Weights: 120lbs

Seated Row Machine Neutral Grip

Reps: 10, 10, 10

Weights: 120lbs

Front Lat Pulldowns Neutral Grip

Reps: 10, 10, 10

Weights: 120lbs

Seated Row Machine Overhand Grip

Reps: 10, 10, 10

Weights: 180lbs

T-Bar Row

Reps: 10, 10, 10

Weights: 90lbs

Hyper Extension

Reps: 10, 10, 10

Weights: 33lbs plate

Circuit 2

Behind the Neck Lat Pulldowns

Reps: 10, 10

Weights: 144lbs

Seated Row Machine Neutral Grip

Reps: 20, 20

Weights: 144lbs

Front Lat Pulldowns Neutral Grip

Reps: 20, 20

Weights: 144lbs

Behind the Neck Lat Pulldowns

Reps: 10, 10, 10

Weights: 120lbs

Seated Row Machine Neutral Grip

Reps: 10, 10, 10

Weights: 120lbs

Circuit 3

Seated Cable Row

Reps: 10 > 20 > 30 (non-stop)

Weights: 100lbs > 70lbs> 50lbs

 

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

Narrow Grip Smith Machine Bench Press 

Reps: 10, 10, 10

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

Seated Overhead Barbell Tricep Extension

Reps: 15, 15, 15

Weights: 50lbs EZ bar

Diamond Push Ups

Reps: 20, 20, 20

Weights: (bodyweight)

Circuit 2

Bench Dip (Leg Raise on another bench)

Reps: 30, 30

Weights: (bodyweight)

Dumbbell Single Arm Overhead Tricep Extension

Reps: 10, 10

Weights: 17.5lbs

Skull Crusher

Reps: 15, 15

Weights: 50lbs EZ barbell

 

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)