Archive for October, 2013

Circuit 1

Leg Extension Machine

Reps: 20, 20, 20

Weights: 144lbs

Seated Hamstring Curl Machine

Reps: 15, 15, 15

Weights: 130lbs

Lying Hamstring Curl Machine

Reps: 10, 10, 10

Weights: 90lbs

Circuit 2

Leg Press 

Reps: 10, 12, 15

Weights: 440lbs, 350lbs, 260lbs

Calf Press (On Leg Press Machine)

Reps: 15, 15

Weights: 260lbs

 

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

Narrow Grip Flat Smith Machine Bench Press

Reps: 15, 15, 15, 15, 15

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

Skull Crusher

Reps: 15, 15, 15, 15, 15

Weights: 50lbs barbell

Bench Dip (Legs Raise)

Reps: 30, 30, 30, 30, 30

Weights: bodyweight

Circuit 2

Cable Tricep Pressdown

Reps: 25, 25, 25

Weights: 40lbs

Cable Rope Tricep Pulldown

Reps: 20, 20, 20

Weights: 20lbs

 

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

Incline Smith Machine Chest Press

Reps: 10, 10, 10

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

Incline Machine Press

Reps: 10, 10, 10

Weights: 144lbs

Manual Flat Bench Press

Reps: 20, 20, 20

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

Flat Chest Flyes

Reps: 10, 10, 10

Weights: 27.5lbs dumbbell

Circuit 2

Incline Dumbbell Flyes

Reps: 10, 10, 10

Weights: 27.5lbs dumbbell

Chest Cable Flyes

Reps: 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

Bicep Barbell Curl

Reps: 20, 20, 20

Weights: 60lbs EZ barbell

Seated Dumbbell Curl

Reps: 10, 10, 10

Weights: 30lbs dumbbells

Hammer Curl

Reps: 15, 15, 15

Weights: 30lbs dumbbells

Circuit 2

Barbell Curl (Overhand Grip)

Reps: 15, 15, 15

Weights: 50lbs barbell

Overhead Cable Bicep Curls

Reps: 15, 15, 15

Weights: 25lbs 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

Lat Pulldown (Behind The Neck)

Reps: 10, 15, 20

Weights: 120lbs, 132lbs, 144lbs

Lat Pulldown (Neutral Grip)

Reps: 10, 15, 20

Weights: 96lbs, 108lbs, 120lbs

Seated Machine Overhand Grip Row

Reps: 10, 10, 10

Weights: 150lbs

Circuit 2

Seated Machine Neutral Grip Row

Reps: 20, 20, 20

Weights: 120lbs, 144lbs, 168lbs

T-Bar Row

Reps: 15, 15, 15

Weights: 90lbs

 

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: 10, 10, 10

Weights: 440lbs

Leg Extension Machine

Reps: 15, 15, 15

Weights: 154lbs

Seated Calf Raise

Reps: 20, 20, 20

Weights: 90lbs

Circuit 2

Calf Press (On a leg press machine)

Reps: 25, 25, 25

Weights: 264lbs

Hamstring Curl Machine (One leg at a time)

Reps: 10, 10, 10

Weights: 90lbs

Standing Calf Raise

Reps: 20, 20, 20

Weights: 225lbs

 

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

Machine Shoulder Press (Plate Loaded)

Reps: 10, 10, 10

Weights: 134lbs (67lbs-a-side)

Front Raise

Reps: 20, 20, 20

Weights : 20lbs dumbbell

Plate Front Raise

Reps: 10, 10, 10

Weights: 33lbs plate

Smith Machine Front Shrugs

Reps: 15, 15, 15

Weights: 134lbs (67lbs-a-side)

Circuit 2

Upright Row

Reps: 10, 10

Weights: 60lbs EZ barbell

Bent Arms Lateral Raise

Reps: 25, 35

Weights: 15lbs 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)