This week is the 6th week to start off our workout were going to stretch for our leg workout. We start off with squats we start 50% of the weight we do for 1 set. Have to up the weight 5 sets of 8. leg extensions 4 sets of 12 pause on last rep hold as long as you can. After we completed the leg extension we were going to do some lunges 4 sets of 12. To finish our leg workout we were going to do some calf raises 3 sets of failure.
On Wednesday we did chest and triceps. Too start off we did some incline dumbbell bench 5 sets of 8 after incline we do flat bench I like to go a little heavy that's why were doing 8 sets of 5 instead of 3 sets of 12. On to the adjustable chest press machine hitting 12 reps of 4 sets and then to finish off the chest workout we hit cable fly's 12 reps of 4 sets. For triceps were going to do light just some triceps extensions and some skull crushers 4 sets of 12 for both. Thursday we did back and biceps. The first workout we did is the row machine to warm up the back 12 reps of 4 sets then we go to some lat pull downs the same thing 4 sets of 12. We did some assisted pull ups 8 reps of 5 to burn the back. Inclined rows for our last back workout 12 reps of 4 sets, on to our bicep workout we did some curls 12 reps of 4 sets, then we do some incline curls the same thing 4 sets of 12. We switched over to some hammer curls 4 sets of 12 reps.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |