Thursday: Triceps Tribunal (with some biceps, too)

Hope someone enjoys this! Twas' Dillon's first day. Look out for new pix!!


Shout out to Tony for helping with the slideshow. Can't wait for the After pic!


Triceps Tribunal (with some biceps, too)




Reverse-grip Bench Press: 3x10-12 (warm-up set of 15)
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Triceps Superset- 3 rounds
-Dumbbell Skull-crushers: x12 (http://www.youtube.com/watch?v=zqnIeocV7qI)
-Bent Over Extensions: x12 (http://www.youtube.com/watch?v=ln6BUxoREI4)

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Upper Bicep Curls with Cables: x12 (Put cables up high, or use Lat pull-down machine; start with arm as close to vertical as possible, look away from your arm to keep your elbow back and in place; curl your hand to your ear)

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Barbell Bicep Combination Curl: 3x14 (alternate between curling halfway up and all the way up, 1 half way, one all the way, etc.)

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Superset- 3 rounds

-Reverse Grip Triceps Pulldowns with Cables: x12 (http://www.youtube.com/watch?v=Nr5_0QShANQ) **Don't let your arms any more than halfway back up to your shoulders; rep should end with your forearms being horizontal. Guy in video is cheating!**

Cross-body Hammer Curls: x12 (http://www.youtube.com/watch?v=PZmz-cPMeQA) <--Dumb link won't change color...

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Dips: 5x As Many As Possible (minimum of 10; use assistance pad if needed)

Zak claims to have done abs…I had a meeting. You don't have an excuse lol

Wednesday: Shoulders Like Mountains

Hope y'all like this.

ShoulderslikeMountains


Standing Barbell Shoulder Press: 3x15
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Side-Deltoid Raises with Cables: 3x10
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DB Side-Deltoid Raises: 3x7-10 **On this one, start and finish with hand upside-down (thumb turned towards the ground, pink-side of your hand on top)**
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High Seated Rows: 3x10-12 **Hold each rep for a 3 counto (Bring the bar to your eyes to focus on rear deltoids; too high or too low works your back)

http://www.youtube.com/watch?v=f0ull1nHPnk&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Barbell Front Deltoid Raises: 3x10-12

http://www.youtube.com/watch?v=oB4ki5BsUus&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Smith Machine Shrug Superset- 3 rounds
- Forward-leaning Shrugs: x12 (Bar behind the body, lean way forward, keeping hips near bar)
- Leaning-back Shrugs: x12 (Bar in front, leaning backwards)
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Heavy DB Shoulder Press: 3x5
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Heavy DB Shrugs: 3x10 **hold each rep for a 3 count**
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6PACK! Get one…


PICTURES Email me so I can put em' in the slide show...

Boobie Tuesday

Getting the knee checked Thursday. There might be a leg day soon! But everyone loves a chest day in the interim.




Boobie Tuesday **Reasonably short workout, so make sure you're not cheating yourself by
                                       going too light**


Bench Press: 3x12-15 (warm up with a lightweight set of ~20)
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Single-arm Dumbbell Incline Bench: 3x10-12 (at no point are you holding 2 weighs during this lift!)
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Smith Machine Single-arm Negatives: 5x5 (alternating arm, so each set has 10 reps)
http://www.youtube.com/watch?v=yHS3sCvAyAI&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Weighted Dips: 5x7 (moderately heavy weight. You can use dumbbells or a weight belt if there's no seated dip machine)
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NOTES:
-the negatives are meant to suck, so don't cheat.
-if the 10th rep was still easy, you need more weight!

Lats on Lats on Latttsss (Back Day)

Killed the back today. Tried a few new things. Hope someone enjoys this!

LatsonLatsonLatttsss

Superset One- 3 rounds

Lat. Pull downs, wide grip, behind the head: x10

Lat Pull downs, close grip: x7

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Superset Two: 5 rounds

Single-arm High Rows: x12 (on cable machine, standing) 

http://www.youtube.com/watch?v=unJ76esKGI0&feature=related

Single-arm Cross-body Row: x10-12 

http://www.youtube.com/watch?v=0xMraSctpxo

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Bent over Rows with Barbell: 5x5-7 (use heavy weight, but don't sacrifice form. Bring bar to your 

                                                        belly button; bringing it up towards your chest works 

                                                        shoulders)

http://www.youtube.com/watch?v=uQjy3_tbNK8&feature=related

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Reverse Flies on Cable Machine: 5x10-12 (we do this on shoulder-day too, but focus on using

                                                                 your back this time. 

                                                                 Should feel it between shoulder blades)

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Seated Close-grip Rows: 3x10, lightweight (hold and clinch at the top of the rep)

http://www.youtube.com/watch?v=7ZMUR-ly4TY&context=C3a2f9b8ADOEgsToPDskLE2BBRWnmNjcGEg8j9-oeD

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Assisted ONE-ARM Pull-ups: 5x7-10 (Tough one! Change your grip up and

                                                          push yourself between sets and such.)

I'd say do abs, but the one arm pull-ups killed me and i left and took a nap..Ha

Heavy Chested Friday

Still nursing my knee, so we decided to beat up chest again.

Heavy Bench Press: 5x5 (Increase weight between sets if possible. Challenge yourself)
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Barbell Incline Bench: 3x7 (Using as much weight as you can do for only 7 sets)
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Superset- 3 rounds:
     Incline Butterflies with Cables: x10 (video)
     Regular Butterflies: x7

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ABS ---> Get some

Thursday: Lazy Arm Day

Tweaked my knee a bit and haven't been able to do legs. My mo-jo was zapped and ended up having a kinda lame arm day instead of legs

Biceps-

Barbell Bicep Curls: 5x10

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Dumbbell Bicep Curls on Incline Bench: 3x20 (the bench maximizes your range of motion)

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Barbell Lower Bicep Curls: 3x10-12 (let your arms go all the way down; 

                                                                           only come back half way up [arms at 90 deg.])

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Upper Bicep Cable Curls: 3x12 (adjust the cables so that they're above head height, stand away from the 

                                                                 machine so that your arm is fully extended to your side, slightly raised. 

                                                                 Keeping elbow still, bring fist to your ear/behind your head. 

                                                                 Focuses on upper bicep)

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First Triceps Superset- 3 rounds:

Dumbbell Skull Crushers: 1x15

Bent-over Triceps Extensions: 2x10 (yes, 2 sets per round)

http://www.youtube.com/watch?v=OYmMgABABog

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Second Triceps Superset: 5 rounds:

Triceps Extensions on cable machine, palms up: x10

Triceps Extensions on cable machine, palms down: x10

Wednesday: Shoulders to Boulders

Yeahhhhh my arms hurt after today...


Seated Smith Machine Shoulder Press: 3x10
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Standing Barbell Shoulder Press: 5x5 (heavy)
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Barbel Shrugs: 3x20 (10 slow, 10 fast, light - moderate weight)
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Overhead Row on Cable Machine: 3x12
http://www.youtube.com/watch?v=MH6vPdIDwx4
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Deltoid Triplets: 3x5 (the three individual motions count as one rep)
http://www.youtube.com/watch?v=hrDWmyv53X4&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Seated Barbel Shoulder Press: 3x15-20 (light weight)