Workout 11.27.18

3 sets to failure – side shoulder raises alternating with font raises

3 x 15 upright row

4 x 10 lat pull down

4 x 10 rear delt machine

3 x 12 seated row superset with 3 x 15 shrugs

3 x 10 chest press machine

3 x 12 each side, torso rotation machine

2 x 20 tricep dips

30 bodyweight squats

 

Workout 11.11.18

I stretch and/or do yoga most mornings so I’m ready for the day and always ready for the gym. Make sure to loosen up muscles before each workout, and stretch after to help prevent soreness.

 

30 squats. Stretch.

3 x 12 each side Bulgarian split squats

3 x 12 leg extension machine, 50 calf raises between each set

3 x 12 adductor machine and 3 x 15 abductor

3 x 12 Torso Rotation machine

3 x 15 Cable glute kickbacks

500 steps on Stair Master

 

 

 

 

 

Workout 11.9.18

Stretch. Use light weights during stretching to prepare muscles for workout.

4 x 12 Lateral shoulder raises. Use heavy weight to failure^, finish with smaller weight.

4 x 15 Plate shrugs

4 x 10 Rear delt machine

3 Round Superset for grip strength:

Close grip hang to failure. Close grip pull ups to failure.

Wide grip hang to failure. Wide grip pull up to failure.

                                                                                      *Close & Wide = 1 set

4 x 15 back extension machine

4 x 15 tricep dumbbell kickbacks

Superset: 4 x 12 tricep push down

4 x 20 standing lat pull down

30 body weight squats

100 sit ups

3 rounds plank to failure

^To failure, meaning to perform the exercise until you can no longer lift the weight or use correct form

 

 

Workout 11.7.18

5 minutes Stair Master, 400 steps

30 squats, no breaks.

Stretch

3 x 10 cable bicep curls

3×10 alternating cable lat pulls, kneeling

4 x 10 alternating leg extension SUPERSET with 50 standing calf raises (200 total)

3 x 20 Dumbbell deadlifts

3 x 20 Plate bent over row

3 x 12 Leg Curl

5 minute Stair Master: use slower speed and do glute kickbacks for a minute, then right side steps for a minute, left side steps for a minute. Increase speed until time is up or until 450 steps are completed.