Hey everyone, I hope you all enjoyed your Christmas festivities. I forgot to upload a few workout sessions, so I will just upload the workouts I have previously done for the rest of this upcoming week.
Warmup
- 5 Min stair stepper
Legs
- 2 sets of 10 standing calf extension
- 2 sets of 10 leg press
Arms
I forgot the exact numbers for this one but it was close to this:
- 4 sets of 8-10 standing bicep curls
- 4 sets of 8-10 seated bicep curls
Chest (go in order)
- 2 sets of 15 Bench Press
- 2 sets of 8 bench press
(do these two back to back, only water break for rest)(x6)
- 6-8 bench press
- 6-10 decline press
- 2 sets of 10 flys
- 1 set of 10 chest press
Shoulders/Delts
- 4 sets of 10 lateral raises
- 2 sets of 10 shoulder press
- 4 sets of 10 inverted flys
- 4 sets of 20 standing shoulder shrugs
Warmup
- 5 Min stair stepper
Legs
- 2 sets of 10 standing calf extension
- 2 sets of 10 leg press
Arms
I forgot the exact numbers for this one but it was close to this:
- 4 sets of 8-10 standing bicep curls
- 4 sets of 8-10 seated bicep curls
Chest (go in order)
- 2 sets of 15 Bench Press
- 2 sets of 8 bench press
(do these two back to back, only water break for rest)(x6)
- 6-8 bench press
- 6-10 decline press
- 2 sets of 10 flys
- 1 set of 10 chest press
Shoulders/Delts
- 4 sets of 10 lateral raises
- 2 sets of 10 shoulder press
- 4 sets of 10 inverted flys
- 4 sets of 20 standing shoulder shrugs
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