Week Three: Day one

Week Three: Day One Warm up: Band pull apart: 4 x 25, red Band front raises: 4 x 25, red Band reverse fly: 4 x 25, red Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Barbell bench press (wide grip) 5 x 5, 75 lbs Superset: Smith machine incline press: 5 xContinue reading “Week Three: Day one”

Friday, December 28th

Week Two —- Day Two Warm up: Step ups: 4 x 25 band hip abduction: 4 x 25, green body bar hip thrusters: 4 x 45, 3 lbs workout: Conventional deadlift: 5 x 3 x 75%, 230 lbs Barbell back squat: 5 x 3 x 75% 170 lbs   Barbell box squat: 5 x 3,Continue reading “Friday, December 28th”

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):Continue reading “Thursday, December 27th”

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”