04.20.2013 Week 7, Day 48: Shoulders, Calves & Abs Workout

Shoulders, Calves & Abs

Cardio
20 min

Dumbbell Shoulder Press
2 warm up sets of 8-10 reps
2 sets of 6-10 reps

Side Lateral Raise
2 warm up sets of 8-10 reps
3 sets of 10-12 reps

Front Dumbbell Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps

Standing Low-Pulley Deltoid Raise
3 sets of 8-10 reps + 3 negative reps

Upright Barbell Row
7 sets of 12-15 reps (FST7)

Superset:
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Calf Press On The Leg Press Machine
3 sets of 20 reps

Modified Crunches
3 sets of 20-30 reps

Cardio
20 min

04.15.2013 Week 7, Day 44: Chest & Triceps Workout

Chest & Triceps

Cardio
20 min

Incline Dumbbell Flyes
2 warm up sets of 8-10 reps
2 sets of 10-12 reps

Machine Bench Press
2 warm up sets of 8-10 reps
2 sets of 12-15 reps

Modified Pushups
2 sets of 10 reps

Dip Machine
3 sets of 10-12 reps

Cable Rope Overhead Triceps Extension
1 warm up set of 8-10 reps
3 sets of 12-15 reps

Triceps Pushdown
1 warm up set of 8-10 reps
2 sets of 10-12 reps

Cardio
30 min

03.28.2013 Week 5, Day 38: Shoulder Workout

Shoulder Workout:

Cardio
20 min

Smith Machine Overhead Shoulder Press
2 warm up sets of 10-12 reps
3 sets of 10-12 reps

Smith Machine Overhead Shoulder Press (behind the neck)
1 set of 8-10 reps
1 drop set of 8-10 reps

Seated Side Lateral Raise
4 drop sets of 10 reps

Smith Machine Shrug
1 warm up set of 8-10 reps
3 sets of 18-20 reps

Reverse Machine Flyes
7 sets of 15 reps + partial reps until failure

Cardio
25 min

03.25.2013 Week 5, Day 36: Chest & Triceps Workout

Chest & Triceps:

Cardio
20 min

Dumbbell Bench Press
2 warm up sets
2 sets of 6-8 reps

Incline Dumbbell Press
2 warm up sets
2 sets of 10 reps, 1 triple drop set of 10 reps

Butterfly
2 warm up sets
3 drop sets of 8 reps

Triceps Pushdown – Rope Attachment
2 warm up sets
3 drop sets of 10-12 reps

Cable Rope Overhead Triceps Extension
2 warm up sets
3 drop sets of 10-12 reps

Smith Machine Close-Grip Bench Press
2 warm up sets
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure

Cardio
20 min

03.19.2013 Week 5, Day 30: Back, Biceps & Abs Workout

Back, Biceps & Abs:

Cardio
20 min

Giant Set:
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Chin-Up
3 sets of 16-20 reps

Wide-Grip Lat Pulldown (behind the neck)
3 sets of 6-10 reps

Seated Cable Rows
3 drop sets of 8-10 reps

Superset:
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Bent Over Barbell Row
3 sets of 12 reps

Hyperextensions (Back Extensions)
3 drop sets of 12 reps

Superset:
—————————————
Dumbbell Alternate Bicep Curl
1 set of 20 reps
2 sets of 8 reps

Overhead Cable Curl
3 drop sets of 8 reps

Resume normal sets:
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Lying Cable Curl
3 drop sets of 20 reps

Hanging Leg Raises
3 sets of 35 reps

Cardio
20 min

03.13.2013 Week 4, Day 23: Back & Biceps Workout

Time to get back at it!

Back & Biceps:

Cardio
20 min

Reverse-Grip Hammer Pulldowns
2 warm up sets of 8-10 reps
3 sets of 10-12 reps

Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps

One-Arm Dumbbell Row
1 warm up set of 8-10 reps
2 sets of 10-12 reps

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps
3 sets of 10-12 reps

Machine Preacher Curls
1 warm up set of 8-10 reps
4 triple drop sets of 10-12 reps

EZ-Bar Curl
4 triple drop sets of 10-12 reps

02.25.2013 Week 2, Day 8: Chest & Triceps

Chest & Triceps Workout

Cardio
20 minutes

Flat Dumbbell Press
2 warm-up sets of 8-10 reps
2 sets to failure in 6-8 reps

Flat Bench Flyes
1 warm-up set of 8-10 reps
3 sets to failure in 8-10 reps

Incline Cable Flyes
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Cable Crossover
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Tricep Cable Pushdowns
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure

Reverse Cable Pushdowns
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
Giant Set:

Head Smackers
3 sets of 7 reps

Skull Crushers
3 sets of 7 reps

Rockers
3 sets of 7 reps
Resume Regular Sets

Cardio
20 minutes

02.19.2013 Week 1, Day 2: Chest & Triceps

Chest & Triceps Workout

Cardio
20 minutes

Flat Dumbbell Press
3 warm-up sets of 6-10 reps
3 sets to failure in 6-10 reps

Incline Flyes
2 sets to failure in 8-15 reps

Straight-Arm Pullover
2 sets to failure in 10-12 reps

Rope Extension
3 sets to failure in 10-12 reps

Lying Cable Extensions
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension
3 sets to failure in 10-12 reps

Cardio
20 minutes

11.16.2012 Day 29:Burpee/Upper Body Workout

Cardio
30 Minutes

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
DBPress: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Shoulders
SuperSet
Side Lateral Raise: 3 sets of 50 or to failure
Front Raises: 3 sets of 50 or to failure
Rear Delt Raises: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

9.28.2012 Friday = Burpee day!!!

Cardio
30 Minutes

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
DBPress: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Shoulders
SuperSet
Side Lateral Raise: 3 sets of 50 or to failure
Front Raises: 3 sets of 50 or to failure
Rear Delt Raises: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches