[rab71]

This is what I did today... Monday and Thursdays are chest and back.

All supersets. 4 supersets each. in other words A1, A2, A3, rest next A1, A2, A3, next A1, A2, A3, rest, then to B1 etc...


A1: Bench Press.135x12, 225x4, 185x6, 185x4
A2: Cable crossovers 50x10, 70x8, 70x8, 50x6
A3: Resistance Band press. (two black bands) 12, 10, 10, 10

B1: Barbell Row. 135x12, 175x8, 155x8, 135x8
B2: DB row 35x12, 50x8, 60x8, 60x6
B3: Resistance Band Row. (2 blk bands) 12, 12, 10, 10

C1: Military Press standing barbell. 65x10, 85x8, 85x8, 65x6
C2: Sitting db presses (2) 35x10, 35x10, 35x6, 25x6
C3: standing band presses (2 black bands) 12, 10, 10, 8

D1: Weighted Pull Ups. 15lbs in back pack. 12, 10, 10, 8
D2: Lat Pull down. 100x10, 140x8, 120x8, 100x6

E1: Diamond Push Ups. 20, 20, 18, 12

5 minutes eliptical cool down. 2min level 4, 1min level6, 2 minutes level 4...

Took a about hour 20 minutes...

Good bad or ugly?

[waynaferd]

Well if the B's and D's are all you do for your back, I say bad and ugly.

Deadlift, man, deadlift!!

[rab71]

I do deadlifts in tuesdays and fridays. One of my favorite things!

[rab71]

Tuesdays and Thursdays wednesday is HIIT and abs and Saturdays, Sunday off... Next week this will all change.


A1: Frontal Squat.
A2: Single leg Squat w/ dumbells
A3: Jump Squat.

B1: Deadlift (original).
B2: Sumo deadlift.
B2: Hamstring Curl.

C1: Dumbbell Step Up.
C2: Dumbbell Lunges.

E1: Calf Raise (Dumbbells)
E2: Plank (30 – 45 seconds hold)

Eliptical warm down...Stretch