My Workouts for the week

August 15, 2015

Hey guys!  I know this is a little different than usual, but I wanted you to see what my workouts looked like for the entire week instead of just posting them one at a time.  I only got 4 days in this week, but if you're pushing yourself hard, that's plenty.  Here ya go...

 

MONDAY:  Legs

Hamstring Curls 4x12 then 1x20

Barbell Back Squat 4x12 (squat low)

Leg Press 4x12

Split Squat 4x10 (each leg)

Pull Throughs on cable 4x12

Leg Extensions 4x12

Calf raises 4x15

 

WEDNESDAY:  Back

Lat Pulldowns 4x10

Straight Arm Pulldowns on cable 4x10

Seated Row with a 2 second hold 4x10

Dumb Bell Pullover with a 2 second hold at the bottom 4x10

Reeves Deadlifts 4x10

Pull ups 4x10

 

THURSDAY: ARMS

Bar Curls 4x10

Tricep Pushdowns 4x10

Seated Alternating curls SUPERSET with Chair Dips 4x10

Close grip bar curls SUPERSET with Overhead tricep ext. 4x10

Cable curls 2x50

Dips 1x50

 

30 minutes on Stair Climber

 

SATURDAY:  GLUTES

Smith Machine Squats SUPERSET with Kettle Swings 4x10

Cable Kickbacks SUPERSET with Kettle Swings 4x10

Hip Thrusters SUPERSET with Kettle Swings 4x10

Standing Abductors 3x25

Reverse Hyperextension SUPERSET with Kettle Swings 4x10

Single Leg Pressdowns on the Assisted Pull up machine SUPERSET with Kettle Swings 4x10

 

Circuit- 4x thru/10 reps each

Hang cleans & Press

Full Sit ups

Squat Jumps

 

 

 

 

 

 

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