Archive for December, 2013

Circuit 1

Narrow Grip Flat Smith Bench Press

Reps: 10, 10, 10

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

Skull Crusher

Reps: 10, 10, 10

Weights: 60lbs barbell

Bench Tricep Dips (Legs Raised On Another Bench)

Reps: 30, 30, 30

Weights: bodyweight

 Circuit 2

Diamond Pushups

Reps: 15, 15, 15

Weights: bodyweight

Seated Tricep Overhead Single Arm Dumbbell Extension

Reps: 15, 15, 15

Weights: 25lbs 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

Flat Smith Machine Bench Press

Reps: 10, 10, 10, 10, 10

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

Decline Dumbbell Chest Flyes 

Reps: 15, 15, 15, 10, 10

Weights: 25lbs dumbbell (50lbs on last TWO set)

Chest Press Machine

Reps: 10, 10, 10, 30, 20

Weights: 100lbs  (70lbs on last TWO set)

Circuit 2

Incline Smith Machine Bench Press

Reps: 20, 20

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

Dips 

Reps: 15, 15

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

Leg Press

Reps: 10, 10, 10

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

Seated Calf Raise

Reps: 10, 10, 10

Weights: 90lbs

Single Standing Hamstring Curl Machine

Reps: 10, 10, 10

Weights: 110lbs

Lying Leg Curl Machine

Reps: 20, 20, 20

Weights: 100lbs

Circuit 2

Standing Calf Raise

Reps: 15, 15, 15

Weights: 270lbs

Calf Presses (Using Leg Press Machine)

Reps: 15, 15, 15

Weights: 270lbs (135bs-a-side)

Seated Leg Extension

Reps: 10, 15, 20

Weights: 180lbs, 135lbs, 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

Lat Pulldown (Behind the neck)

Reps: 20, 20, 20

Weights: 150lbs

Overhand Grip Seated Machine Row

Reps: 10, 10, 10

Weights: 144lbs

Neutral Grip LatPulldown

Reps: 20, 20, 20

Weights: 100lbs

Circuit 2

Chin Ups

Reps: 10, 10, 10

Weights: bodyweight

High Leverage Row Machine

Reps: 15, 15, 15

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

Underhand Barbell Row

Reps: 20, 20, 20

Weights: 80lbs 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

Upright Row

Reps: 10, 10, 10

Weights: 60lbs EZ barbell

Bent Arm Lateral Dumbbell Raise

Reps: 25, 25, 25

Weights: 22.5lbs dumbbell

Dumbbell Shrugs

Reps: 10, 10, 10

Weights: 100lbs dumbbell

Circuit 2

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 10, 10

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

Dumbbell Front Raise

Reps: 20, 25

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)

Circuit 1

Incline Smith Machine Bench Press

Reps: 10, 10, 10, 10

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

Chest Press Machine

Reps: 25, 30, 35, 40

Weights: 60lbs

Flat Smith Machine Machine Bench Press

Reps: 10, 10, 10, 10

Weights: 135lbs (67.5lbs-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

Bicep Barbell Curl

Reps: 15, 15, 15, 15

Weights: 50lbs  barbell

Concentration Curl

Reps: 10, 10, 10, 10

Weights: 25lbs dumbbell

Seated Hammer Curl

Reps: 15, 15, 15, 15

Weights: 25lbs dumbbell

Cable Single Arm Curl

Reps: 15, 15, 15, 15

Weights: 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)