Search:

I wont be posting any new workouts due to the fact that I have injured my left tricep...be back in a week.

ARMS!!!


Triceps:

V-Bar Pressdowns - 100 x 25, 120 x 25, 150 x 25, 160 x 25
OverHead Dumbbell Extensions - 80 x 15, 90 x 15, 100 x 12, 120 x 12
Reverse Pressdowns - 70 x 20, 80 x 20, 100 x...

ABS & DELTS


Abs:

Decline crunches - 3 sets x 25
superset
Hanging Leg Raises - 3 sets x 15

BACK DAY!!!


Abs:

Roman chair Crunches - 3 sets x 25
Rope Cable Crunches - 3 sets x 30


Back:

Calves & LEGS


Calves:

Seated Calf Raises - 100 x 25, 145 x 20, 190 x 20, 235 x 15 drop 190 x 25


QUADS:

CHEST DAY!!!


Abs:

Decline Crunches - 3 set x 20
Rope Cable Crunches - 3 sets x 25
Roman Chair Crunches - 3 sets x 20

Chest:

ARMS!!!


Abs:

Roman Chair Crunches - 3 sets x 20
Decline Crunches - 3 sets x 25


Triceps:

Abs, Delts, & Traps...

Abs:

Decline Crunches - 3 sets x 20
Cable Crunches - 3 sets x 20


Delts:

BACK ATTACK!

Abs:

Decline Crunches - 3 sets x 20
Hanging Leg Raises - 3 sets x 20


Back:

LEG DAY!


Calves:

Seated Calf Raises - 100 x 20-25, 145 x 20, 190 x 20
FST-7 Leg Press Calf Raises - 420 x 12 for 7 sets


Quads:

ABS & CHEST...


Abs:

Hanging Leg Raises - 3 sets x 20
Rope Cable Crunches - 3 sets x 25


Chest:

ARM DAY!!!


Abs:

Decline Crunches: 3 sets x 20-25
Hanging Knee Raises: 3 sets x 20-25


Triceps:

Back ATTACK!


Back:

Underhand Pulldowns: 180 x 20, 225 x 15, 245 x 15, 245 x 15
Deadlifts: 225 x 15, 315 x 12, 405 x 10, 405 x 10
Smith Machine Barbell Rows: 225 x 10 for 4 sets
Seated...

GRUELING LEG DAY AT IRON ASYLUM GYM IN CLEVELAND!!!!


Quads:

Single Leg Extensions - 80 x 15, 100 x 15, 100 x 15
Hack Squats - 140 x 20, 230 x 15, 370 x 15, 370 x 15
s/s
Leg Press - 230 x...

ABS, Chest, and "light" triceps....


Abs:

Hanging Leg Raises: 3 sets x 20
Decline Crunches: 3 sets x 20


Chest:

ABS, CALVES, & ARMS


Abs:

Decline Crunches - 2 sets x 20
Hanging Leg Raises - 2 sets x 20

Calves:

ABS, DELTS, & TRAPS...


Abs:

Roman Chair Crunches: 3 sets x 20
Rope Cable Crunches: 3 sets x 20


Delts:

ABS & BACK...


Abs:

Hanging Leg Raises - 3 sets x 12-15
Decline Crunches - 3 sets x 15-20

Back:

CALVES & LEGS


Calves:

Seated Calf Raises - 150 x 25, 195 x 20, 240 x 15
FST-7 Leg Press Calf Raises - 7 sets w/ 410 x 12

Quads:

Abs & Chest....


Abs:

Hanging Leg Raises - 3 sets x 15
Rope Cable Crunches - 3 sets x 20 (100 lbs)

Chest: