Workout of the Day - April 9, 2014

It's LEG DAY!

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

Pull-ups
-3 sets of 5 unassisted
-3 sets of 8 assisted 60lbs

SUPERSET
-seated calf raise
Set 1: 20x90
Set 2: 15x135
Set 3: 15x135
Set 4: 15x135
Set 5: 15x135

-squat press
Set 1: 15x360
Set 2: 12x450
Set 3: 10x540
Set 4: 8x630
Set 5: 8x630

SUPERSET
-Quadriceps Extension
Set 1: 12x100
Set 2: 12x125
Set 3: 10x150
Set 4: 8x150
Set 5: 8x150

-Hamstring Curl
Set 1: 12x100
Set 2: 10x100
Set 3: 10x100
Set 4: 10x100
Set 5: 10x100

-Standing Calf Raise
Set 1: 20x150
Set 2: 20x175
Set 3: 20x200
Set 4: 15x200
Set 5: 12x200

SUPERSET
-Hip Adductor
5 sets 10x100

-Hip Abductors
5 Sets 10x100

-Glute/hamstring extension
Set 1: 10x100 each leg
4 sets 10x125 each leg

Final exercise
-Lunges w/ 20lb Dumbbell each hand
4 sets of 10

So, what did you do today?

Workout of the Day - April 8, 2014

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

HIIT - 3x
- superset 2x
20 calf raises & 6 lunges w/ curls(8kg kettle bell)
- triple shoulder 10x each (lateral raise, front shoulder, overhead press) 4kg kettle bell
- 1 minute plank
- 10 each side Russian Twist

Weight lifting
-superset (barbell curls, behind the head triceps extensions, military press)
Set 1: 15x 50 each
Set 2: 12x 60 each
Set 3: 8x 70 each
Set 4: 8x 70 each

-Superset (incline curls, isolation curls)
Set 1: 15x 20 each
Set 2: 10x 25 each
Set 3: 8x 25 each
Set 4: 8x 25 each

-Superset (Arnold Press: 35lbs, Shoulder shrugs: 75lbs)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

-Superset (headcrusher cable curls, 1 arm triceps pull down)
Set 1: 12x 25
Set 2: 10x 32
Set 3: 8x 32
Set 4: 8x 32

Burn Down - max out each weight - 3x
-32, 25, 20, 15, 10

Arms Crushed!!!

Workout of the Day- April 7, 2014

Warm-up (don't skip this!) - 30 seconds each 2x
-arm rotations forward & reverse
- overhead press
- pivoting uppercut
- squats
- high knees
- side steps

HIIT - 4x
- 30 seconds plank
- 10 pushups (set 1: regular, set 2: wide arm, set 3: diamond, set 4: spider man)
- 10 Burpees
- 10 squats
- 20 Russian Twist w/5kg medicine ball

Weight lifting
- bench press (set 1: 15x135, set 2: 10x 155, set 3: 8x175, set 4 8x185
- incline bench (set 1: 10x135, set 2: 10x135, set 3: 8x135, set 4: 8x135)
- superset: reverse grip dumbbell rows (set 1: 15x30, set 2: 10x30, set 3: 10x30, set 4:8x30) bent over barbell row (set 1: 12x90, set 2: 10x90, set 3: 8x90, set 4: 8x90)
-superset: cable cross(10x40, 10x32, 10x25, 10x25) lat pull down (10x 105, 10x90, 10x90, 10x90)
- cable chest raise burn down (5x25, 8x20, 10x15, 10x10)
- assisted chin up (51lb assist 8 reps x 3)