Today was a decent workout... was supposed to be a rest day, but I'm getting my 2nd dose vaccine today, so I shifted tomorrow's workout to today given I'll probably be too tired to workout tomorrow. Overall had a good time ... got a quick/easy pump and enjoyed myself in the gym. Changed some of the movements slightly due to boredom with this workout (it hasn't changed in like 10 weeks).
A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-3x15 with 45#, overhead cable extensions
B.
Ring Push-ups
3 sets x 20 reps
B.
Ring Push-ups
3 sets x 20 reps
-Complete
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-Complete, 3x12 with bodyweight
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x15 with 125# ... normal grip lat pull-downs
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.
-2x75# for dual DB unsupported bent-over row
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-Cable side raises, 2x12 with 1 red cross-over symmetry band
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x35# for 2x10 ... heaviest I've ever gone on this movement, felt surprisingly strong
H.
DB Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
H.
DB Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x50# DB for 2x10
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-DB Shrugs, 2x100# DB or 2x15
J.
Plank
3 Sets x :60
-Complete
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