tThis week is week four we worked out four times this week. On Monday we focused on arms. We did hammer curls for twelve reps of five sets, then we did four sets of bicep curls until failure. The reason we go until failure is because it pushes your muscles to keep working until they are completely exhausted to the point where they can no longer be pushed. You are not going to get stronger unless you push your muscles to the point of discomfort. Our next workout was controlled seated curls which is where you're sitting and you are curling normally but going as slow as possible on the way down to get extreme muscle contraction. Our next workouts we did on Monday primarily focused on our triceps. This is to make sure we are working on all of the muscles in our arms instead of just focusing on biceps. We started with triceps extension and did that for four sets of fifteen reps. After that we did dips for four sets of ten reps then we followed triceps pull-downs for five sets of fifteen reps.
Going into Tuesday we worked out chest. We started off with a light bench to get warmed up twelve reps of ninety five pounds, eight reps of one hundred thirty five pounds, and for our last set we did five reps of one hundred and forty five pounds. Then we moved to our next workout which was cable fly's And we did five sets of twelve to fifteen reps, after we did that we grabbed free weights and set up and incline bench and did incline dumbbell chest press for four sets of twelve reps. On Wednesday, we worked on our legs. Starting off with a series of back squats. Starting with 10 reps, then 8, 6, 4, and finally 2 reps to finish it off. Thursday we did back started with lat pull-downs for four sets of twelve reps then we did seated rows for five sets of fifteen reps then we switched to one handed rows for four sets of ten.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |