Tag: Triceps
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Lift Day – GVT:3 Arms
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 +
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Lift Day Capt A 3 09/24/2019
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:…
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Lift Day Capt A 3 09/12/2019
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:…
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Lift Day – Capt A 3 08/22/2019
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…
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Lift Day – Capt A 3 08/06/2019
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
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Lift Day Capt A Program 3
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…