Archive for February, 2014

Circuit 1

Behind the neck Lat Pulldown

Reps: 20, 25, 30

Weights: 120lbs

Front Lat Pulldown

Reps: 20, 25, 30

Weights: 100lbs

T-Bar Row

Reps: 20, 25, 30

Weights: 67lbs

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 8, 8

Weights: 192lbs

Seated Neutral Grip Machine Row

Reps: 5, 5

Weights: 200lbs

Circuit 3

Bicep Barbell Curl

Reps: 20, 20, 20

Weights: 50lbs barbell

Concentration Curl

Reps: 10, 10, 10

Weights: 30lbs barbell

Hammer Curl

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)

Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 20, 20, 20

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

Shoulder Machine Press

Reps: 25, 25, 25

Weights : 90lbs

Seated Rear Delts Flyes

Reps: 20, 20, 20

Weights: 32.5 dumbbells

Dumbbell Shrugs

Reps: 20, 20, 20

Weights: 70lbs dumbbell

Circuit 2

Upright Row

Reps: 10, 10

Weights: 70lbs dumbbell

Dumbbell Flyes

Reps: 20, 25

Weights: 17.5lbs dumbbell

Front Raise

Reps: 30, 30

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

Skull Crusher 

Reps: 15, 15, 15, 15

Weights: 50lbs barbell

Tricep Kickback

Reps: 20, 20, 20, 20

Weights: 10lbs dumbbell

Seated Tricep Dumbbell Overhead Tricep Extension

Reps: 25, 25, 25, 25

Weights:  50lbs dumbbell

Bench Dip (Leg Raised on another bench)

Reps: 30, 30, 30, 30

Weights: body weight

 

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: 15, 12, 10

Weights: 90lbs, 110lbs, 135lbs (45lbs, 55lbs,65lbs-a-side)

Dumbbell Chest Press

Reps: 10, 10, 10

Weights: 55lbs

Incline Dumbbell Chest Flyes 

Reps: 15, 20,  25

Weights: 25lbs dumbbell

Circuit 2

Flat Smith Machine Bench Press

Reps: 20, 20, 20

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

Incline Chest Press Machine

Reps: 10, 10, 10

Weights: 150lbs

Barbell Pullover

Reps: 10, 10, 10

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

Smith Machine Shoulder Press (Behind the neck)

Reps: 15, 15, 15

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

Shoulder Machine Press

Reps: 15, 15, 15

Weights : 90lbs

Upright Row

Reps: 15, 15, 15

Weights: 50lbs barbell

Dumbbell Shrugs

Reps: 15, 15, 15

Weights: 70lbs dumbbell

Circuit 2

Smith Machine Shoulder Press (Behind the neck)

Reps: 30, 30, 30

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

Arnold Press

Reps: 30, 30, 30

Weights: 22.5lbs dumbbell

Dumbbell Flyes

Reps: 35, 35, 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)

Circuit 1

Neutral Grip LatPulldown

Reps: 20, 25

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 20, 25

Weights: 145lbs

Seated Cable Row

Reps: 20, 25

Weights: 110lbs

Bicep Barbell Curl

Reps: 20, 25

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 25

Weights: 27.5lbs dumbbell

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 20, 20

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 10, 10

Weights: 200lbs

Bicep Barbell Curl

Reps: 20, 20

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 20

Weights: 27.5lbs 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

Narrow Grip Manual Bench Press

Reps: 10, 15, 20, 25

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

Lying Single Arm Tricep Extension

Reps: 10, 15, 20, 25

Weights: 20lbs dumbbell

Seated Tricep Barbell Overhead Tricep Extension

Reps: 10, 15, 20, 25

Weights: 40lbs barbell

Circuit 2

Cable Tricep Pressdown

Reps: 20, 20

Weights: 70lbs

Tricep Kickback

Reps: 20, 20

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)