Monday 6/26/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Single Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • ISO High Row Machine – 4 sets – 20, 15, 12, 10 reps
  • Single Arm Cable Curls – 4 sets – 20, 15, 12, 10 reps each arm
  • Reverse Grip Bent Over Barbell Rows – 4 sets – 15, 12, 10, 8 reps
  • Wide Grip Curls – 4 sets to failure
  • Weighted Curl Machine (Heavy) – 4 sets to failure
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
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Friday 6/9/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Partner Curls (33s) – 3 sets of 33 reps
  • Seated Cable Rows – 5 sets – 12, 10, 8, 6, 4 reps
  • Cable Rope Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Deadlifts – 5 sets of 5 reps
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Pulldowns – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Weighted Ball Sit-ups – 4 sets of 20 reps
  • (Super Set) Plank – 30 seconds
  • Captain’s Chair Leg Lifts – 4 sets to failure

Friday 6/2/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Cable Drag Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Close Grip Preacher Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Iso-Lateral High Row Machine – 4 sets + drop set – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Mag Grip Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Row – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 4 sets to failure

Tuesday 5/30/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Deadlift – 5 sets – 10, 10, 8, 8, 6 reps
  • Cable Rope Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • EZ Bar Close Grip Preacher Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Rows – 4 sets + drop set – 12, 10, 8, 6, failure
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Weighted Exercise Ball Sit-ups – 4 sets of 20
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat

Wednesday 5/24/17 – Arms

Today’s workout brought to you buy two adjustable dumbbells in a hotel gym in Michigan. 

  • Standing Single Arm DB Curls – 4 sets – 12, 10, 8, 6 reps each arm
  • Standing Single Arm Overhead Tricep Extensions – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Tricep Kick Backs – 4 sets – 12, 10, 8, 6 reps
  • Reverse Grip DB Curls – 4 sets – 12, 10, 8, 6 reps
  • Dips – 4 sets to failure

Monday 4/24/17 – Back and Biceps

  • Weighted Pull-ups – sets as needed – 50 reps
  • Preacher Curls – 4 sets – 12, 20, 8, 6 reps
  • Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Seated Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Lat Pulldowns – 4 sets – 20, 20, 20, 20 reps
  • Standing Concentration Curls – 4 pause sets – 12, 10, 8, 6 reps
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Straight Bar Cable Curls – 4 sets – 25, 25, 25, 25 reps
  • Plank Set – 5 minutes – Alternate 1 minute Plank with 1 minute rest
  • Ab Crunch Machine (Obliques) – 4 sets – 12, 12, 12, 12 reps*
  • Leg Lifts – 4 sets to failure

*Rotate legs and hips 90° and keep shoulders square. 

Wednesday 4/19/17 – Back and Biceps

  • Weighted Pull-ups – 5 sets to failure – Increase weigh each set
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Deadlifts – 5 sets of 5 reps
  • Alternating Standing DB Curls – 4 sets – 12, 10, 8, 6 reps each arm 
  • Single Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Reverse Grip EZ Bar Curls – 4 sets – 12, 10, 8, 6 reps