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thebrick's - What are you Training Today?
- Thread starter turbobusa
- Start date
Skull crushers
Standing db curls
Machine tri push downs
Reverse curls
T bar cable tri push downs
Hammer curls
20 minutes low intensity cardio and done
Standing db curls
Machine tri push downs
Reverse curls
T bar cable tri push downs
Hammer curls
20 minutes low intensity cardio and done
Need to break my habit of hitting snooze in the mornings. But man, getting up at 4am just sucks. If i dont get a full hour lift in it just bothers me i guess...normally i shoot for 70-90 mins but today was only 50 mins
Bis
seated incline db curls x 4 sets, last one dropset
closegrip preachers x 3, last one dropset
ez bar curls ss with hammer curls x 3 rounds
Tris
lying db extensions ss with machine extensions x 4 rounds
reverse grip cable pressdowns ss with standard pressdowns x 4 rounds
Left gym dissappointed, but still decent pump despite the quick session
Bis
seated incline db curls x 4 sets, last one dropset
closegrip preachers x 3, last one dropset
ez bar curls ss with hammer curls x 3 rounds
Tris
lying db extensions ss with machine extensions x 4 rounds
reverse grip cable pressdowns ss with standard pressdowns x 4 rounds
Left gym dissappointed, but still decent pump despite the quick session
Leg press superset squats
Leg extensions
Leg curls
Lunges
20 minutes low intensity cardio and done
Leg extensions
Leg curls
Lunges
20 minutes low intensity cardio and done
Delts
seated db shoulder presses x 4 sets
standing db side lateral raises x 4
trisets of front cable raises, machine side laterals, and machine shoulder presses x 3 rounds
Traps
upright rows x 4 sets (light bc my damn wrist is still not better)
closegrip ez bar shrugs x 5, last one dropset
machine neck curls x 3
seated db shoulder presses x 4 sets
standing db side lateral raises x 4
trisets of front cable raises, machine side laterals, and machine shoulder presses x 3 rounds
Traps
upright rows x 4 sets (light bc my damn wrist is still not better)
closegrip ez bar shrugs x 5, last one dropset
machine neck curls x 3
Hammer strength incline press
Wide grip press
Hoyce machine flys
Cable crossovers
20 minutes low intensity cardio and done
Wide grip press
Hoyce machine flys
Cable crossovers
20 minutes low intensity cardio and done
Chest
incline db presses x 4 sets
flat db flyes ss with flat db benches x 4 rounds
inner chest db presses x 4 (not sure what theyre actually called. Start by holding db's up like youre starting to do flyes. Then keep them together while contracting and lower to your chest then press up. Havent done these in a while, and think im gonna start incorporating them more).
Back
widegrip cable pulldowns x 3 sets
closegrip pulldowns x 3
underhand closegrip pulldowns x 3, last one dropset
widegrip machine rows x 3, last one dropset
incline db presses x 4 sets
flat db flyes ss with flat db benches x 4 rounds
inner chest db presses x 4 (not sure what theyre actually called. Start by holding db's up like youre starting to do flyes. Then keep them together while contracting and lower to your chest then press up. Havent done these in a while, and think im gonna start incorporating them more).
Back
widegrip cable pulldowns x 3 sets
closegrip pulldowns x 3
underhand closegrip pulldowns x 3, last one dropset
widegrip machine rows x 3, last one dropset
Bis
st bar curls x 4 sets
reverse grip st bar curls x 4
low pulley curls ss with concentration curls x 4 rounds
machine curls x 3 dropsets
Tris
skullcrushers ss with closegrip benches x 4 rounds
weighted bench dips x 3
overhead ez bar extensions x 3
rope/cable pressdowns ss with one arm overhead db extension x 3 rounds
Wheelie bars tomorrow
st bar curls x 4 sets
reverse grip st bar curls x 4
low pulley curls ss with concentration curls x 4 rounds
machine curls x 3 dropsets
Tris
skullcrushers ss with closegrip benches x 4 rounds
weighted bench dips x 3
overhead ez bar extensions x 3
rope/cable pressdowns ss with one arm overhead db extension x 3 rounds
Wheelie bars tomorrow
Blasted legs today with lots of squats again
15 sets bb squats working up to 1rm on set 13, then 2 light high rep sets to finish off
lying leg curls x 4 sets
leg extensions x 4, last one dropset
calf raises on leg press sled x 6, last one dropset
seated calf raises x 4
15 sets bb squats working up to 1rm on set 13, then 2 light high rep sets to finish off
lying leg curls x 4 sets
leg extensions x 4, last one dropset
calf raises on leg press sled x 6, last one dropset
seated calf raises x 4
Delts
rear bb shoulder presses x 3 sets
front bb shoulder presses x 3
seated db side lateral raises ss with reverse flyes x 4 rounds
alt db front raises x 3
Traps
rear bb shrugs x 5 sets
front bb shrugs (holding for 2-3 secs at top of movement) x 5
machine neck curls x 3
rear bb shoulder presses x 3 sets
front bb shoulder presses x 3
seated db side lateral raises ss with reverse flyes x 4 rounds
alt db front raises x 3
Traps
rear bb shrugs x 5 sets
front bb shrugs (holding for 2-3 secs at top of movement) x 5
machine neck curls x 3
Chest
incline bb bench press x 4 sets
flat db bench press x 4
machine flyes ss with machine decline presses x 3 rounds
Back
seated widegrip cable rows x 4 sets
closegrip underhand cable rows x 4, last one dropset
bent over bb rows standing on bench for extra movement x 3
incline bb bench press x 4 sets
flat db bench press x 4
machine flyes ss with machine decline presses x 3 rounds
Back
seated widegrip cable rows x 4 sets
closegrip underhand cable rows x 4, last one dropset
bent over bb rows standing on bench for extra movement x 3