Archive for November, 2013

Circuit 1

Pullups

Reps: 10, 15, 20

Weights: bodyweight

Lat Pulldown (Behind the neck)

Reps: 10, 15, 20

Weights: 120lbs

V-Bar Pulldown

Reps: 10, 15, 20

Weights: 140lbs

Underhand Barbell Row

Reps: 10 15, 20

Weights: 80lbs barbell

 Circuit 2

Barbell Bicep Curl

Reps: 10 15, 20

Weights: 50lbs EZ barbell

Seated Dumbbell Bicep Curl

Reps: 10 15, 20

Weights: 25lbs dumbbell

Concentration Curl

Reps: 10 15, 20

Weights: 30lbs 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)

Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 10, 10

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

Seated Shoulder Press Machine

Reps: 10, 10, 10

Weights : 135lbs (67.5lbs-a-side)

Bent Arms Lateral Raise

Reps: 10, 10, 10

Weights: 22.5lbs dumbbell

Circuit 2

Smith Machine Shrugs

Reps: 10 ,10, 10

Weights: 180lbs (90lbs-a-side)

Upright Row

Reps: 10, 10, 10

Weights: 60lbs EZ barbell

Dumbbell Front Raise

Reps: 10, 10, 10

Weights: 20lbs dumbbell

Lateral Raise

Reps: 10, 10, 10

Weights: 17.5lbs 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)

Circuit 1

Squats

Reps: 10, 10, 10

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

Circuit 2

Seated Leg Extension

Reps: 10 10, 10

Weights: 180lbs

Lying Hamstring Curl Machine

Reps: 15, 15, 15

Weights: 90lbs

Standing Calf Raise

Reps: 10, 10, 10

Weights: 280lbs

Circuit 3

Leg Press 

Reps: 10, 10, 10

Weights: 360lbs (180lbs-a-side)

Seated Calf Raise

Reps: 15, 15

Weights: 135lbs

 

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 Manual Bench Press

Reps: 15, 15, 15

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

Lying Cross Body Tricep Extension

Reps: 10, 10, 10

Weights: 20lbs dumbbell

Bench Dips (Leg Raised on another bench)

Reps: 20, 20, 20

Weights: bodyweight

Circuit 2

TricepKickback

Reps: 20, 20

Weights: 22.5lbs dumbbell

Lying Cross Body Tricep Extension

Reps: 20, 20

Weights: 20lbs 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)

Circuit 1

Incline Manual Bench Press

Reps: 10, 10, 10

Weights: 135lbs (67.5lbs-a-side)

Smith Machine Bench Press

Reps: 5, 5, 5

Weights: 180lbs (90lbs-a-side)

Smith Machine Decline Bench Press

Reps: 5, 5, 5

Weights: 180lbs (90lbs-a-side)

Chest Flyes Machine

Reps: 10, 15, 20

Weights: 100lbs

Circuit 2

Flat Manual Bench Press

Reps: 15, 15

Weights: 135lbs (67.5lbs-a-side)

Dumbbell Flat Chest Flyes

Reps: 10, 10

Weights: 27.5lbs dumbbells

 

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

High Leverage Row

Reps: 10, 10, 10, 10

Weights: 135lbs

Dumbbell Row

Reps: 10, 10, 10, 10

Weights: 85lbs dumbbell

Pull Ups

Reps: 15, 15, 15, 15

Weights: bodyweight

Underhand Barbell Row

Reps: 15, 15, 15, 15

Weights: 80lbs

 

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 Behind the Neck Shoulder Press

Reps: 10, 10, 10

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

Shoulder Press Machine

Reps: 10, 10, 10

Weights : 135lbs

Upright Row

Reps: 10, 10, 10

Weights: 60lbs barbell

Bent Arms Lateral Raise

Reps: 15, 15, 15

Weights: 22.5lbs dumbbells

Dumbbell Shrugs

Reps: 10, 10, 10

Weights: 85lbs dumbbells

Circuit 2

Smith Machine Behind the neck Shoulder Press

Reps: 15, 15

Weights: 66lbs (33lbs-a-side)

Upright Row

Reps: 15, 15

Weights: 50lbs EZ barbell

Bent Arms Lateral Raise

Reps: 15, 15

Weights: 22.5lbs dumbbell

Plate Front Raise

Reps: 15, 15

Weights: 33lbs plate

 

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)