Jason Norberg

Category: Lifting

  • Lift Day – Capt A 3 08/22/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Leg Press: 3 x 12: 315, 405, 495+ Leg Extensions: 3 x 12: 190+ (3 position machine) Bodyweight Dips: 3 x 12: 36(+25#)+ Close-Grip Bench Press: 3 x 12: 135, 175(10), 175(9), 175(5) Barbell Shrugs: 3 x 10: 135, 225×2 Long Arm Crunches: 3×20: X Cardio: Not enough…

  • Lift Day – Capt A 2 08/15/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(4), 245(2sets/5reps) Seated Leg Curls: 3 x 12: 95 (3 position machine) Lat Pull Down: 3 x 12: 160, 180, 180(x6)/160(x4)/140(4)/120(4) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 1 08/13/2019

    —

    by

    Jason
    in ,

    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 185, 225, 255 Walking Lunges: 4 x 20: 65, 85, 95 Bench Press: 3 x 12: 185, 225(x7), 225(x6), 150(x12) Seated Shoulder Press: 3 x 12: 75, 85, 95 Plank: 3×1:20 Cardio: Elliptical 15 min

  • Lift Day – Capt A 4 – 08/08/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Romanian Deadlifts: 3 x 12: 225×3 Good Mornings: 3 x 20: 75, 95×2+ Pull Ups: 3 x 12: 7, 7, 10, 6, 6 Single Arm Dumbbell Rows: 3 x 10 (each): 45, 65×2 Bicep Curls: 3×15: 30×2, 30(12) Russian Twists: 3 x 20: X Cardio: no cardio due…

  • Lift Day – Capt A 3 08/06/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Hack Squats: 3 x 12: 225×2, 255 Leg Extensions: 3 x 12: 180 (3 position machine) Bodyweight Dips: 3 x 12: 36+ Close-Grip Bench Press: 3 x 12: 135, 165, 175(10) Barbell Shrugs: 3 x 10: 135, 185, 225 Long Arm Crunches: 3×20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 2 08/04/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(2sets/5reps) Seated Leg Curls: 3 x 12: 90 (3 position machine) Lat Pull Down: 3 x 12: 160, 170(x10), 165(x6)/120(x8) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 1 07/30/2019

    —

    by

    Jason
    in ,

    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 185, 225, 255(x8) Walking Lunges: 4 x 20: 45, 75, 85+ Bench Press: 3 x 12: 185, 225(x6), 225(x5), 135(x12) Seated Shoulder Press: 3 x 12: 65, 75, 85(x11) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Lift Day Capt A Program 3

    —

    by

    Jason
    in ,

    Warm Up:  Elliptical 5min  Work Out: Leg Press/Squat Press 3 x 12:  315, 405, 455Leg Extension 3 x 12: 170, 180×2Bodyweight Dips 3 x 12 (weighted or assisted depending on your level) – 36+Close-Grip Bench Press 3 x 12: 135, 155, 165Barbell Shrugs 3 x 10: 135, 185, 225Long Arm Crunches 3 x 20: 60Elliptical…

  • Lift Day Capt A Program 2 07/18/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225×2+ Seated Leg Curls: 3 x 12: 90, 110, drop set (110×8,90×4,70×5) Lat Pull Down: 3 x 12: 160, (180×8,160×4), 160 Seated Cable Row: 3 x 12: 160, 180, drop set (180×8, 140×4, 120×5)(65, 75, 85) Reverse Crunches: 3 x 20: X Cardio:…

  • Lift Day – Capt A Program 1 07/16/19

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Barbell Squats: 3 x 12 (185×2, 225) Walking Lunges: 4 x 20 (45×2, 65×2) alt. Front Rack/Back & Forward/Back Step Bench Press: 3 x 12 (185×3) Strict Shoulder Press: 3 x 12 (65, 75×2) Plank: 3×1:00 Cardio: Elliptical 15 min