Jason Norberg

Tag: Chest

  • Lift Day – GVT:1 Chest & Back

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    Jason
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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 Capt A 3 09/24/2019

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    Jason
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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 1 09/17/2019

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    Jason
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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 3 09/12/2019

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    Jason
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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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    Jason
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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 3 08/22/2019

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    Jason
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    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 1 08/13/2019

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    Jason
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    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 3 08/06/2019

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    Jason
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    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 1 07/30/2019

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    Jason
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    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

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    Jason
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    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…