Week Four No Deadlifts Day Two

Thursday

Warm up:

  • Kneeling hip stretch: 4 x 15 seconds each side
  • Hip circles: 4 x 25
  • hip abduction: 4 x 25, 45 lbs
Workout:
Superset:
  • Kettlebell goblet squat: 5 x 8-10, 10 kg
  • Kettlebell plie squat: 5 x 8-10, 16 kg
Superset:
  • Linear leg press: 5 x 8-10, 298 lbs
  • DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs
Superset:

  • Seated leg extension: 5 x 8-10, 60 lbs
  • Seated single leg curl: 5 x 8-10, 30 lbs each leg
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Week Four Bench Day Two

Wednesday

Warm up:

  • One arm bentover DB row: 4 x 25, 15 lbs
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown (narrow grip): 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Superset:

  • Pec dec machine: 5 x 8-10, 50 lbs
  • Standing EZ bar military press: 5 x 8-10, 50 lbs

Tri-set

  • One arm DB rows: 5 x 8-10, 35 lbs
  • Bench dip: 5 x 8-10
  • Assisted pull ups (wide grip): 5 x 8-10, 120 lbs

Thursday, December 27th

Upper body workout

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Pec dec machine: 4 x 25, 20 lbs
  • reverse grip triceps pressdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 5 x 8 x 65%, 80 lbs 
  • Barbell bench press (narrow grip): 5 x 8, 70 lbs

Superset:

  • Lat pulldown (underhand): 5 x 8, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • body weight dips: 5 x 8

Superset:

  • DB alternating hammer curls: 5 x 8, 60 lbs
  • EZ bar reverse grip bentover row: 5 x 8, 60 lbs

Superset:

  • Seated DB alternating curls: 5 x 8, 40 lbs
  • DB bentover reverse fly: 5 x 8, 40 lbs

Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs

My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

Chest 10.15.18

Warm up:

  • Lat pulldown: 4 x 25, 40 lbs
  • assisted dips: 4 x 25, 100 lbs
  • Cable triceps pressdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 6 x 8-10 @ 65% 1RM — 80 lbs

Tri-sets:

  • Lat pulldown (narrow grip) 5 x 8-10, 80 lbs
  • Cable curls: 5 x 8-10, 60 lbs
  • Cable chest press: 5 x 8-10., 60 lbs

Tri-sets:

  • Lying cable upright rows: 5 x 8-10, 50 lbs
  • Standing cable upright rows: 5 x 8-10, 50 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm

Tri-sets:

  • Weighted bench dips: 5 x 8-10, 35 lbs
  • DB overhead triceps extension: 5 x 8-10, 25 lbs
  • Push ups: 5 x 8-10

CARDIO SESHHH

  • Stair stepper: 20 minutes, level 5