powelson86
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Whats going on everyone! Just thought I would post my workout I have been doing here in Iraq. I lift in the morning before heading into work so it keeps my workout right at about 45-60mins and makes me speed through it. Not much else to do here in good old Iraq besides workout, work and sleep! Let me know what you guys think. Always looking for new tweaks to change it up every few weeks.
Monday - Chest
Bench - 8x8x8x6
-Superset with fly's 8x8x8x6
Incline Bench 8x8x8x6 (Alternate with dumbells every couple weeks)
Incline Flys 8x8x8x6
Decline Bench 8x8x8x6
Pec Dec 15x15
Tuesday - Back
Pullups - 12x12x12xFailure
Iso Low Row - 10x10x10
Dumbell Rows - 10x10x10
Lat Pull Downs - 10x10x10
Iso High Rows - 10x10x10
Cable Lawn Mowers - 10x10x10 (Theres probably a fancy name for this but this is what i call them.)
Wednesday - Legs
Squat - 10x10x10x10
Leg Press - 10x10x10x10
Leg Extenstions - 10x10x10
Ham Curls - 10x10x10
Dumbell Lunges - 10x10x10
(yaya i know no deadlifts... need to start doing them.)
Thursday - Shoulders
Smith Machine Shrugs - 15x12x12x12
Shoulder Press (Usually Dumbbell) 10x10x10
Front Raises - 10x10x10
Upright Rows - 10x10x10
Delt Raises - 10x10x10
Friday - Triceps
Skull Crushers 10x10x10x10
Overhead Dumbell Extensions 10x10x10
Kickbacks 10x10x10
Reverse Pull Downs 10x10x10
Rope Pull Downs 10x10x10
Saturday - Biceps
Straight Bar Curls 10x10x10x10
Hammer Curls 10x10x10
Incline Curls 10x10x10
Iso Curls (Utilizing Preacher Bench) 10x10x10
Cable Curls 10x10x10
Sunday - REST!
Monday - Chest
Bench - 8x8x8x6
-Superset with fly's 8x8x8x6
Incline Bench 8x8x8x6 (Alternate with dumbells every couple weeks)
Incline Flys 8x8x8x6
Decline Bench 8x8x8x6
Pec Dec 15x15
Tuesday - Back
Pullups - 12x12x12xFailure
Iso Low Row - 10x10x10
Dumbell Rows - 10x10x10
Lat Pull Downs - 10x10x10
Iso High Rows - 10x10x10
Cable Lawn Mowers - 10x10x10 (Theres probably a fancy name for this but this is what i call them.)
Wednesday - Legs
Squat - 10x10x10x10
Leg Press - 10x10x10x10
Leg Extenstions - 10x10x10
Ham Curls - 10x10x10
Dumbell Lunges - 10x10x10
(yaya i know no deadlifts... need to start doing them.)
Thursday - Shoulders
Smith Machine Shrugs - 15x12x12x12
Shoulder Press (Usually Dumbbell) 10x10x10
Front Raises - 10x10x10
Upright Rows - 10x10x10
Delt Raises - 10x10x10
Friday - Triceps
Skull Crushers 10x10x10x10
Overhead Dumbell Extensions 10x10x10
Kickbacks 10x10x10
Reverse Pull Downs 10x10x10
Rope Pull Downs 10x10x10
Saturday - Biceps
Straight Bar Curls 10x10x10x10
Hammer Curls 10x10x10
Incline Curls 10x10x10
Iso Curls (Utilizing Preacher Bench) 10x10x10
Cable Curls 10x10x10
Sunday - REST!