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Started By
Message
Updated workout--Please add tweak or comment
Posted on 8/9/17 at 6:37 pm
Posted on 8/9/17 at 6:37 pm
Day 1
Smith Machine Bench (15,12,10,8)
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
5/10 TRX Push-up
4/12 Tri Extension Machine
Day 2
Bent over Row Smith (15,12,10,8)
5/8 DB Bent over Row
4/12 Concentration Curl
4/8 Hammer Curl
4 Seated Row 21's
3/20 Lat Pulldown
5/10 Preacher Curl Machine
4/10 Curl Machine
Day 3
3-5 min Stair Climber
3 laps around room kettle bell lunges
2/8 TRX Sprinters
4/12 kettle squat to press
4/15 kettle swings
4/20 TRX jump lunges
3/10 Calf raise
Day 4
Smith Machine Seated Shoulder Press (15, 12, 10, 8)
4/12 DB Front Raise
4/12 DB Side Raise
4/8 Arnold Press
4 Rope 21's
4 Cable Dirty 30's
4 Reverse Grip Tri Pushdown
Smith Machine Bench (15,12,10,8)
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
5/10 TRX Push-up
4/12 Tri Extension Machine
Day 2
Bent over Row Smith (15,12,10,8)
5/8 DB Bent over Row
4/12 Concentration Curl
4/8 Hammer Curl
4 Seated Row 21's
3/20 Lat Pulldown
5/10 Preacher Curl Machine
4/10 Curl Machine
Day 3
3-5 min Stair Climber
3 laps around room kettle bell lunges
2/8 TRX Sprinters
4/12 kettle squat to press
4/15 kettle swings
4/20 TRX jump lunges
3/10 Calf raise
Day 4
Smith Machine Seated Shoulder Press (15, 12, 10, 8)
4/12 DB Front Raise
4/12 DB Side Raise
4/8 Arnold Press
4 Rope 21's
4 Cable Dirty 30's
4 Reverse Grip Tri Pushdown
Posted on 8/9/17 at 8:05 pm to sms151t
Would need your age/body weight/height and goals to really give you good advice.
First thing off the top I'd do is use a real bench and free floating barbell for the bench, shoulder press and rows. Are you following this for 4 weeks? You need to add some variation after a few weeks. What do you do on day 5/6/7?
First thing off the top I'd do is use a real bench and free floating barbell for the bench, shoulder press and rows. Are you following this for 4 weeks? You need to add some variation after a few weeks. What do you do on day 5/6/7?
Posted on 8/9/17 at 8:10 pm to olemissfan26
Based on the routine and equipment. I would bet he is at a planet fitness, so no free weights. Only smith machine.
Posted on 8/9/17 at 8:21 pm to ZoneLiftGMC
I am as it's the only place in the area I can go to. I can't use the school weight room during FB season. Town of less than 15 k has disadvantages.
I also end each workout with 3/10 Pallof Press with twist and a stationary ride (20-30 mins)
I also end each workout with 3/10 Pallof Press with twist and a stationary ride (20-30 mins)
This post was edited on 8/9/17 at 8:31 pm
Posted on 8/9/17 at 8:30 pm to sms151t
Is there a YMCA or community center gym?
Maybe just do DB bench and shoulder press instead of the smith machine.
Maybe just do DB bench and shoulder press instead of the smith machine.
Posted on 8/9/17 at 8:32 pm to Bmath
All the good gyms are around 30 miles away in Fayetteville/Springdale/Rogers area
There's no YMCA here just a Boys Club.
I designed the workout with what I know I can use at PF. I think I'll change again in 6 weeks though.
There's no YMCA here just a Boys Club.
I designed the workout with what I know I can use at PF. I think I'll change again in 6 weeks though.
This post was edited on 8/9/17 at 8:35 pm
Posted on 8/10/17 at 10:11 am to sms151t
quote:
3/10 Calf raise
make this 30/100 and you will be better off
Posted on 8/10/17 at 7:09 pm to sms151t
I bet they would be sore though 100%
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