Jason Norberg

Category: Lifting

  • Workout Program – July 26 – Sept 9, 2020

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  • Lift Day – GVT:1 Chest & Back

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    Warm Up: Elliptical: 5 min/150spm  Work Out: Bench Press: 7×10 175# / 3×10 155# Bent Over Rows: 10×10 145# Cable Crossover: 3×10 50# Close Grip Lateral Pulldown: 3×10 150#

  • Lift Day – GVT:3 Arms

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    Warm Up: Elliptical: 5m/150spm Work Out: Close Grip Bench Press: 2×10 #135, 4×10 #155 Barbell Curl: 6×10 #60 ez curl bar + Side Lateral Raise: 6×10 #17.5+ Seated Bent-Over Rear Delt Raise: 4×10 #15, 2×10 #17.5 +

  • Lift Day Capt A 3 09/24/2019

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    Warm up Cardio: Elliptical 5 min  Workout Hack Squat: 3 x 12: 225, 275(10), 275(10) Leg Extensions: 3 x 12: 200, 200, 200(10) (3 position machine) Bodyweight Dips: 3 x 12: 34(+45#) Close-Grip Bench Press: 3 x 12: 135, 165(8), 165(8)/135(8) Barbell Shrugs: 3 x 10: 135, 225, 225 Long Arm Crunches: 3×20: 60 Cardio:…

  • Lift Day Capt A 2 – 09/19/2019

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    Warm Up: Elliptical: 5min/150spm Work Out: Dead Lifts: 3×10: 185, 225, 245(multi – grip gave out) Seated Leg Curls: 3×12: 95(3 position) Lat Pulldown: 3×12: 160, 180, 180(8)/140(4)/120(8) Seated Cable Rows: 3×12: 160, 180, 180 Reverse Crunches: 3 x 20 Elliptical: Ran out of time

  • Lift Day – Capt A 1 09/17/2019

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    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 225, 255, 255+ Walking Lunges: 4 x 20: 95×4+ Bench Press: 3 x 12: 185, 225(x8), 225(x6), 175(x10) Seated Shoulder Press: 3 x 12: 85, 95(9), 85(8), 65(10) Plank: 3×1:20 Cardio: Elliptical 15 min

  • Lift Day Capt A 4 09/15/2019

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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)/245(4 split)/245(4 split), 225(7)/225(5) Good Mornings: 3 x 20: 95, 105, 105 Pull Ups: 3 x 12: 5,8,8,8,4,3 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30, 30(10), 30, 30(10) Long Arm Crunches: 3×20: X Cardio:…

  • Lift Day Capt A 3 09/12/2019

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    Warm up Cardio: Elliptical 5 min  Workout Leg Press: 3 x 12: 315, 405, 505+ Leg Extensions: 3 x 12: 200, 200, 200(8)/190(4) (3 position machine) Bodyweight Dips: 3 x 12: 36(+45#) Close-Grip Bench Press: 3 x 12: 135, 165(10), 165(8)/135(8) Barbell Shrugs: 3 x 10: 135, 225, 225+ Long Arm Crunches: 3×20: 60 Cardio:…

  • Lift Day – Capt A 1 08/27/2019

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    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 225, 255, 255 Walking Lunges: 4 x 20: 85, 95, 95+ Bench Press: 3 x 12: 185, 225(x8), 225(x7), 150(x10) Seated Shoulder Press: 3 x 12: 85, 95(11), 85 Plank: 3×1:20 Cardio: Elliptical 15 min

  • Lift Day – Capt A 4 08/24/2019

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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)-split grip(7), 245(5)-split grip(7) Good Mornings: 3 x 20: 95×3 Pull Ups: 3 x 12: 8,8,10,7,7 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30×3 Long Arm Crunches: 3×20: X Cardio: Not enough time – need…