Monday 3/6/17 – Legs and Shoulders

Leg Day, everyone’s favorite day. My workout partner was out of town today which prompted me to try some stuff that I don’t typically do.

  • Stair Climber – 5 minutes
  • DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raises – 4 sets – 12, 10, 8, 6 reps + drop set
  • Lateral Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • Squats – 1 pause set + 4 sets – 12, 10, 8, 6, 6 reps
    • Pause for 5 seconds at bottom of motion for pause set
  • Single Arm Cable Raises – 4 sets + drop set – 12, 10, 8, 6, 10 reps
  • Hack Squat – 4 sets – 12, 10, 8, 6 reps
  • Standing Cable Upright Rows (Rope Grip) – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Super Set (Set of one, Immediately followed by other, then Rest)
    • Rear Delt Fly Machine – 4 sets – 12, 10, 8, 6 reps
    • Front Plate Raises – 4 sets – 12, 12, 12, 12 reps
  • Thigh Abductor Machine – 4 sets – 12, 10, 8, 6 reps

Matt Lifts

After being continually asked, “What do you do for your workout?”, I decided that I would start making a list of what lifts I do each day. I figured I’d make them generic so anyone can follow along. Eventually I will start adding links and descriptions of each exercise. This picture does not have anything to do with this blog, but it’s nice so I will leave it.

post

Sunday 3/5/17 – Back and Biceps

Sunday’s are typically rest days but today was boring so I thought I would throw in a workout.

  • Deadlift – 5 sets x 5 reps
  • Close Grip Preacher Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • MAG Grip Lat Pull Downs – 4 sets + drop set –  12,10,8,6 reps, drop set to failure
  • Cable Drag Curls (Straight Bar) – 4 sets – 25,20,15,10 reps
  • T-Bar Rows – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Incline Curls – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Straight Arm Pull Downs – 4 sets – 12, 10, 8, 6 reps
  • One Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • T-Curls via CT Fletcher – 4 sets – 12, 10, 8, 6 reps
  • Mason Twists with Medicine Ball – 3 sets, 25 reps