Archive for September, 2013

Circuit 1

Flat Smith Machine Bench Press

Reps: 20, 10, 25, 10

Weights: 90lbs, 180lbs, 90lbs, 180lbs (45lbs, 90lbs-a-side)

Incline Smith Machine Bench Press

Reps: 20, 10, 25, 10

Weights: 90lbs, 180lbs, 90lbs, 180lbs (45lbs, 90lbs-a-side)

Decline Chest Flyes

Reps: 20, 20, 20, 20

Weights: 32.5lbs dumbbells

Circuit 2

Chest Press Machine

Reps: 10, 10

Weights: 200lbs

Incline Smith Machine Chest Press

Reps: 50, 35

Weights: 45lbs (22.5lbs-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

Lat Pulldowns (Behind the neck)

Reps: 10, 10, 10, 10

Weights: 144lbs

Neutral Grip Seated Row

Reps: 10, 10, 10, 10

Weights: 144lbs

Underhand Narrow Grip Lat Pulldown

Reps: 10, 10, 10, 10

Weights: 150lbs

Overhand Barbell Row

Reps: 10, 10, 10, 10

Weights: 80lbs

Circuit 2

Bicep Curl Barbell

Reps: 10, 10, 10

Weights: 50lbs

Concentration Curl

Reps: 10, 10, 10

Weights: 30lbs

 

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

Smith Machine Shoulder Press (Front)

Reps: 50, 35

Weights: 45lbs (22lbs-a-side)

Shoulder Press Machine (Neutral Grip)

Reps: 50, 35, 10, 10

Weights : 70lbs, 70lbs, 180lbs, 180lbs

Shoulder Press Dumbbell

Reps: 50, 35, 10, 10

Weights: 30lbs, 30lbs, 50lbs, 50lbs

Front Raise Dumbbell

Reps: 50, 35, 10, 10

Weights: 15lbs, 15lbs, 27.5lbs, 27.5lbs

Lateral Raise dumbbell

Reps: 50, 35, 10, 10

Weights: 5lbs, 5lbs, 15lbs, 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

Leg Press

Reps: 12, 12, 12

Weights: 360lbs

Hamstring Curl (Single Leg)

Reps: 15, 15, 15

Weights: 90lbs

Leg Extension Machine

Reps: 15, 15, 15

Weights: 120lbs

Circuit 2

Calf Press (On a leg press machine)

Reps: 20, 20, 20

Weights: 240lbs

Seated Calf Raise

Reps: 15, 15, 15

Weights: 156lbs

Standing Single Calf Raise

Reps: 10, 10, 10

Weights: 180lbs

 

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 Flat Smith Machine Bench Press

Reps: 50, 35

Weights: 45lbs (22.5lbs-a-side)

Skullcrusher

Reps: 50, 35

Weights: 40lbs EZ barbell

Single Arm Tricep Overhead Extension

Reps: 50, 35

Weights: 15lbs dumbbell

Circuit 2

Narrow Grip Flat Smith Machine Bench Press

Reps: 20, 10

Weights: 135lbs, 225lbs (67.5lbs, 112.5lbs-a-side)

Bench Dip (with leg raised on another bench)

Reps: 30, 30

Weights: bodyweight

Cable V-Bar Tricep Pressdown

Reps: 40,30

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)

Circuit 1

Flat Smith Machine Bench Press

Reps: 15, 5, 15 5

Weights: 110lbs, 200lbs, 110lbs, 200lbs (55lbs,100lbs,55lbs, 100lbs-a-side)

Incline Smith Machine Bench Press

Reps: 15, 5, 15, 5

Weights: 90lbs, 180lbs, 90lbs, 180lbs (45lbs, 90lbs, 45lbs, 90lbs-a-side)

Flat Dumbbell Flyes

Reps: 10 ,10, 10, 10

Weights: 30lbs dumbbell

Machine Flyes

Reps: 10, 10, 10, 10

Weights: 130lbs

Circuit 2

Chest Press Machine

Reps: 10, 10

Weights: 220lbs

 

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

Lat Pulldowns (Front)

Reps: 10, 10, 15, 15

Weights: 168lbs, 168lbs, 144lbs, 144lbs

Neutral Grip Lat Pulldown

Reps: 25, 25, 20, 20

Weights: 85lbs, 85lbs, 100lbs, 100lbs

Overhand Seated Row

Reps: 20, 20, 20, 20

Weights: 100lbs

Circuit 2

Lat Pulldowns (Front)

Reps: 10, 10

Weights: 120lbs

Cable Row

Reps: 10, 10

Weights: 160lbs

Circuit 3

Lat pulldown (Behind the neck)

Rest 10 seconds only in between sets

Reps: 30, 20, 10

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)