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Darknesss23's Stats for OK! NEW GYM, NEW TRAINING PARTNER, NEW ROUTINE…check it out, any critique
Created:03/12/2008
Last Modified:03/12/2008
Total Comments:0



OK! NEW GYM, NEW TRAINING PARTNER, NEW ROUTINE…check it out, any critique

Workout Program

Monday

-         Shoulders

o       Arm Circles      Forward x 30, backward x 30

o       Arnold Press 1 x 10, 2 x 8

o       Rear Delt Row 1 x 10, 2 x 8

o       Shoulder Press 3 x 8

o       Seated Lateral Raise 3 x 7

o       Standing Anterior Raise 3 x 8

o       Upright Rows 3 x 8

o       Shrugs 3 x 8

o       Reverse Cable Flies

o       One Armed Bent over Barbell Rows – 3 x 8

o       Rocky Presses 3 x 8

-         Legs (every 2 weeks)

o       Leg Press machine 3 x 8

o       Squats 3 x 8

o       Seated Leg Curls 3 x 8

o       Barbell Lunges 3 x 8

o       Barbell Side Lateral Lunges 3 x 8

o       Romanian Dead Lift 3 x 8

o       Dumb bell Step Ups  3 x 8

o       Calves 3 x F

Tuesday

-         Back

o       Close Grip Lat Pull Downs 3 x 8

o       Seated Cable Rows 3 x 8

o       Full ROM Lat Pull Down 3 x 8

o       Underhand Cable Pull Downs 3 x 8

o       V-bar Pull up 3 x F

o       Long Bar Row 3 x 8

o       Hyper Extensions 3 x 8

o       Barbell Good Mornings 3 x 8

Wednesday

-         Chest

o       Bench Press 3 x 8

o       Incline Dumbbell Bench  Press 3 x 8

o       Flat Bench Dumbbell Flies 3 x 8

o       Downward Cable Flies 3 x 8

o       Upward Cable Flies 3 x 8

o       Cable Cross-Overs 3 x 8

o       Palms Forward dumbbell Pushups 3 x 8

o       Close Grip Bench Press  3 x 8

o       Reverse Grip Bench Press 3 x 8

o       Dips 3 x F

o       Medicine Ball Pushups 3 x 10

 

Thursday

-         Arms

Biceps

o       Standing Alternating Bicep Curls 3 x 8

o       Preacher Curls 3 x 8

o       Alternating incline hammer curls

o       21’s  3 x 21

o       45lb plate curls 3 x 10-15

o       Bicep Curl Machine 3 x 10 (each arm)

o       Reverse barbell Curl 3 x 8

Triceps

o       Overhead Dumbbell Tricep Extensions 3 x 8

o       Cable Pushdowns(Rope) 3 x 10

o       Cable Pushdowns (V-bar) 3 x 12

o       Cable Tricep Extensions 3 x 8

o       EZbar Skull crushers 3 x 8

o       Tricep Extension machine 3 x 10 (each arm)

o       Dips 3 x F

Friday

-         Forearms, Abs, Misc Full Body

o       Barbell Forearm Curls 3 x 10

o       Barbell Forearm Extensions 3 x 10

o       Wrist Roller 3 x ?

o       Abdominal  crunch Machine 3 x 15

o       Abdominal crunch Machine Obliques 3 x 15  (each side)

o       Cable  Crunch 3 x 15

o       Hanging Leg Raises 3 x 15

o       Cork screws 3 x 20

o       Seated Cable Rows 3 x 10

o       Dips 3 x F

Saturday

-         Misc. Full Body

o       Similar to Friday

OR

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

 

Sunday

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

Cardio 

o       Speed Rope

o       Shadow Boxing

o       Basketball

o       Racquet ball

Misc. Training

Plyometric Training

Plyometric Jumps

12-18” box

24” box

Plyometric Medicine Ball  Chest Pass

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