Hammer Curls- 4x10
Alternate DB curls- 1 set to failure. Make sure you use a weight heavy enough that 10-12 reps is all you can get.
Wide Grip Pull ups- 30 reps total. Try to get 8-10 each set.
Supported Rows- 3x10
Banded Pull aparts- 3x15 (purple)
Abs- Ab wheel 15 reps, 20 Body curls, 30 v-ups
Thursday, February 2, 2012
Tuesday
I did Bench today as I was too tired on Monday.
Here what I did: Bench warm ups x5, I usually do 5 sets x5. then I put on my Karin's Double Denim open back shirt, I love this shirt, 335x3 3 boards, 365x5 3 boards, 405 x3 3 boards, 425x1 2 boards, 455 reverse bands (purple bands) 1 board miss. I missed at the top.
Sitting behind the neck Shoulder Press- warm up 135x5, then 185x5, 175x5.
Feet on a bench banded push ups (elbows out) 3x12-15 I used a medium band for these. (green)
Band part aparts- Light band (purple) 3x15. Grab the band with both hands about shoulder width apart, keep your arms straight, and then pull the band apart until you arms are in a crucifx position. Do sets of 15. These work the rear delt and build shoulder stability.
Abs- 50 crunches, 50 Denise Austin Hip ups.
My shoulder is still jacked up, but I was please with tonight. I think I'll get some more ART care in the next two weeks and that should help. It will be nice when I'll have two arms again.
George
Here what I did: Bench warm ups x5, I usually do 5 sets x5. then I put on my Karin's Double Denim open back shirt, I love this shirt, 335x3 3 boards, 365x5 3 boards, 405 x3 3 boards, 425x1 2 boards, 455 reverse bands (purple bands) 1 board miss. I missed at the top.
Sitting behind the neck Shoulder Press- warm up 135x5, then 185x5, 175x5.
Feet on a bench banded push ups (elbows out) 3x12-15 I used a medium band for these. (green)
Band part aparts- Light band (purple) 3x15. Grab the band with both hands about shoulder width apart, keep your arms straight, and then pull the band apart until you arms are in a crucifx position. Do sets of 15. These work the rear delt and build shoulder stability.
Abs- 50 crunches, 50 Denise Austin Hip ups.
My shoulder is still jacked up, but I was please with tonight. I think I'll get some more ART care in the next two weeks and that should help. It will be nice when I'll have two arms again.
George
Wednesday, February 1, 2012
Monday
Banded Bench: ( I like to use a light or medium band pulled around the back and held in your hands.) This adds about 50- 60 lbs. to the top of the moment. This teaches you to explode off the chest and to drive through to the top. The Tri's get blasted this way.
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.
Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.
Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.
Abs- 50 Crunches, 50 V-ups
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.
Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.
Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.
Abs- 50 Crunches, 50 V-ups
Subscribe to:
Posts (Atom)