December 15, 2009

Back/Traps

Close-Grip Lat Pulldowns - 2 sets of 20 reps (I used 105 pounds and went down slow)

Close-Grip Pull-Up’s - 4 sets of 10 reps (rested 15 seconds between sets)

Wide-Grip Lat Pulldowns - 4 sets of 10 reps at a heavy weight (175 pounds) with 30 second rest

One-Arm DB Rows - 4 sets of 8 reps (95 pound DB’s)

Wide-Grip Barbell Rows - 4 sets of 8 reps - HEAVY………..

DB Shrugs - 4 sets of 20 reps (75 pound DB’s)

Smith Machine Shrugs - 4 sets of 10 reps with slow contractions

*** Try this routine because I guarantee you will get sore and worn out

December 14, 2009

Chest & Triceps

Smith Machine Presses Superset w/ Close-Grip Presses - 4 sets of 15 reps with increasing the weight (wow extremely hard and pumps the triceps instantly)

Incline Dumbbell Presses Superset w/ Rope Pressdowns - 4 sets of 10 reps with increasing the weight after every set

Cable Crossovers Superset w/ Dips - 3 sets of 20 reps - same weight for the Cable Crossovers

Push-Up’s Superset w/ Kickbacks - 3 sets of 20 reps

*** Try this for a quick Chest and Tricep routine - you won’t be disappointed………

Sunday 12/12/2009

Legs/Calves/Biceps

Leg Extensions - 3 sets of 20 reps - warmed up with a light weight (75 pounds)

Smith Machine Squats - 6 sets - 3 sets of 15 reps with one 45 pound plate and 3 sets of 10 reps with two 45 pound plates on each side

Leg Press - 3 sets of 12 reps (540 Pounds - thats 6 plates on each side)

Leg Curls - 3 sets of 10 reps (70 pounds on each leg)

Leg Extensions - 4 sets of 15 reps with a moderate weight

Seated calf Raises - 5 sets of 15 reps

Donkey Calf Raises - 4 sets of 15 reps

Standing Alternate DB Curls superset w/ Hammer Curls 4 sets of 10 reps of each exercise (took a 15 second rest in between sets and boy were my arms tight)

Machine Curls - 3 sets of 20 curls with good and slow contractions

Cable Curls - 3 sets of 15 reps (wide-grip)

**** This workout took my partner and I approx. an hour to complete with proper form, techniques and rest.