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Unread 11-20-2012, 09:45 PM   #1675
Firehound105
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Join Date: Nov 2012
Posts: 12
Tuesday's workout: Chest and Triceps (I'm focusing on building btw). Bear with me I don't know the names of some of these exercises, I kinda just picked them up along the way so I'll try to describe them as best as I can. Also please note that my routines tend to focus on increasing the weight and decreasing the reps through each set. The point is muscle exhaustion. And also note that my last set is done IMMEDIATELY after my second to last set; it's like a mini super set. So here goes:

CHEST

Flat Dumbbell Chest Press
50 lbs (each arm) 12 reps
55 lbs 10 reps
60 lbs 8 reps
60 lbs 8 reps
30 lbs 8 reps

Incline Press (Machine)
105 lbs 12 reps
120 lbs 12 reps
135 lbs 10 reps
150 lbs 8 reps
90 lbs 7 reps

Pectoral Flies (Machine)
100 lbs 12 reps
115 lbs 11 reps
130 lbs 10 reps
145 lbs 8 reps
85 lbs 8 reps

Decline press
40 lbs (each arm) 12 reps
50 lbs 11 reps
60 lbs 8 reps
30 lbs 8 reps

Lifts? Dont know what you call these, but your palms begin at your sides, palms out and you bring them up just above chest level, while keeping your arms straight out. I find these really tough lol.
6 lbs 12 reps
8 lbs 10 reps
10 lbs 8 reps
6 lbs 8 reps

TRICEPS

Pushdown using the V bar and a modified pushdown where you put your elbows out and push the bar down.
120 lbs 12 reps (of regular PD) 12 reps (of modified version)
140 lbs 12 reps 10 reps
160 lbs 10 reps 8 reps
170 lbs 8 reps 8 reps
90 lbs 8 reps 6 reps

One arm pull down
50 lbs 12 reps
60 lbs 12 reps
70 lbs 12 reps
80 lbs 12 reps

Tricep Extension
90 lbs 12 reps
105 lbs 11 reps
120 lbs 8 reps
75 lbs 8 reps

COOLDOWN (Quick jog to burn off some extra energy)
1 min @ 6 mph
6 min @ 9 mph
1 min @ 6 mph

Sorry for the wall of text! But actually I'm very happy because you guys are making me keep track of my routine.
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