This week is week eight and we got busy in the gym. On Monday, we did back we started with lat pull-downs and did four sets of fifteen reps, after that we did four sets of twelve reps of seated rows after that we grabbed free weights and did shoulder shrugs for 4 sets of twenty reps, and for our last back workout we did incline dumbbell rows heavier weight and lower reps, four sets of ten reps.
Tuesday we started off by working on our stamina with 10 minutes with a light jog on the treadmill. After that we did 5 minutes of a light pace on the exercise bike. This also served the purpose of warming up the leg day we were preparing. After cardio we took a 5 minute rest and then headed to the leg press where we went heavy weight low reps. We started with a warm up set of 15 reps of light weight. After that we did 5 sets of 6 reps of heavy weight. Weight varied anywhere between 220 and 300 pounds. After leg press we did back squat at a comfortable but challenging weight for 5 sets of 6 reps again. We followed that up with weighted calf raises for 20 reps and leg closers for 10 reps each for 3 sets. We then did leg curls and leg extensions for 3 sets of 12 reps. We finished with circular lunges for 10 reps. Circular lunges require a little weight and you do one forward lunge each leg, one side lunge each leg, and one reverse lunge each rep. That is one rep. 10 reps of those completed our workout and had us crawling out of the gym. But we crawled back on Thursday to focus on the chest and arms. We started with an incline dumbbell bench press for 5 sets of 8 reps. After that we did a circuit with converging chest press for 12 reps, bicep curls for 12 reps, and tricep curls for 12 reps. After the circuit we did cable chest flys for 10 reps and plate raises for 10 reps for 4 sets each. We then did shoulder shrugs for 5 sets of 8 reps with heavy weight. And to top it off we finished our workout with 50 pushups.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |