Short routine

Compound lifts Warm up: seated leg curl: 4 x 25, 20 lbs butt lifts: 4 x 25 front box step ups: 4 x 25 Workout: Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs  Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs

Feeling stronger

Dynamic Effort Bench  Warm up: Incline DB bench press: 4 x 25, 20 lbs Cable triceps pressdown: 4 x 25, 30 lbs DB bentover neutral grip row: 4 x 25, 30 lbs Workout: Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs Superset: DB chest press: 5 x 8-10, 60Continue reading “Feeling stronger”

Legs

Legs Warm up: EZ bar stiff legged deadlift: 4 x 25, 20 lbs Hip adduction: 4 x 25, 40 lbs Ab coaster: 4 x 25, 20 lbs Workout: Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 xContinue reading “Legs”

Monday’s workout

Chest Dynamic Effort Warm up: Rear delt machine: 4 x 25, 20 lbs Pec Dec: 4 x 25, 20 lbs Triceps extension machine: 4 x 25, 35 lbs Workout: Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs Barbell bench press: 1 x 1, 125 lbs Continue reading “Monday’s workout”

Sore legs

Tuesday Warm up: kettlebell stiff legged deadlift: 4 x 25, 12 lbs standing hip abduction: 4 x 25, 30 lbs kettlebell swings: 4 x 25, 12 lbs Workout: Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps) Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps) Barbell frontContinue reading “Sore legs”