STRENGTH TEAM FAMILY, HERE IS THURSDAY’S & FRIDAY’S WORKOUTS!!! DON’T START SLACKING!!! KEEP PUSHING & GETTING THEM GAINS!!!
Thursday’s Workout - Biceps - Forearms - Abs 1) Standing DB Alternating Curls 4 sets x 6-8 reps & 4th set is a drop set. (Go heavy as possible Rest 1-2 minutes after every set) 2) Dumbbell Hammer Preacher Curls 4 sets x 8-10 reps & 4th set is a drop set. (Make sure to squeeze your biceps at the top of every rep and rest 1-2 minutes) 3) Dumbbell Concentration Curls 4 sets x 10-12 reps (Keep these reps controlled. Rest 1 minute after each set) 4a) E-Z Curl Bar Forearm Curls 4 sets x 15 reps (Pull your palm towards your body ***SUPER-SET*** 4b) E-Z Curl Bar Reverse Forearm Curls 4 sets x 15 reps. (Make sure to squeeze your forearms. Rest 1 minute after each set. Push your Wrist away from your body)
***ABS*** 1) Decline Medicine Ball Sit-Ups 4 sets x failure!!! (Stretch the medicine ball behind your head and touch the floor and now do a sit-up. Now go back down and repeat until failure. Rest 1 minute)
Friday’s Workout - Shoulders - Triceps 1) Rear Delt Fly Machine 4 sets x 8-12 reps (Increase the weight after every set. Rest 1 minute after each set) 2) Seated Lateral Raise Machine 4 sets x 10 reps (Increase the weight every set. Rest 1 minute after each set) 3) Standing Barbell Shoulder Press 4 sets x 8-10 reps + 4th set is a drop set x failure. Rest 2 minutes after each set 4a) Standing Plate Raise 3 sets x 8-10 reps ***SUPER-SET*** 4b) Standing DB Side Raise 3 sets x 12-15 reps (Rest 1-2 minutes after this super set) 5) Cable Tricep Pushdown 4 sets x 15 reps & 4th set is a double drop set x failure!!! (Go as heavy as possible for these 15 reps and aim for at least 8-10 reps on the drop sets. Rest 1 minute after each set).
***Cardio*** 20 Minutes On Treadmill 3.2mph @ 3.5 Incline
Strength Team
STRENGTH TEAM FAMILY, HERE IS THURSDAY’S & FRIDAY’S WORKOUTS!!! DON’T START SLACKING!!! KEEP PUSHING & GETTING THEM GAINS!!!
Thursday’s Workout - Biceps - Forearms - Abs
1) Standing DB Alternating Curls 4 sets x 6-8 reps & 4th set is a drop set. (Go heavy as possible Rest 1-2 minutes after every set)
2) Dumbbell Hammer Preacher Curls 4 sets x 8-10 reps & 4th set is a drop set. (Make sure to squeeze your biceps at the top of every rep and rest 1-2 minutes)
3) Dumbbell Concentration Curls 4 sets x 10-12 reps (Keep these reps controlled. Rest 1 minute after each set)
4a) E-Z Curl Bar Forearm Curls 4 sets x 15 reps (Pull your palm towards your body
***SUPER-SET***
4b) E-Z Curl Bar Reverse Forearm Curls 4 sets x 15 reps. (Make sure to squeeze your forearms. Rest 1 minute after each set. Push your Wrist away from your body)
***ABS***
1) Decline Medicine Ball Sit-Ups 4 sets x failure!!! (Stretch the medicine ball behind your head and touch the floor and now do a sit-up. Now go back down and repeat until failure. Rest 1 minute)
Friday’s Workout - Shoulders - Triceps
1) Rear Delt Fly Machine 4 sets x 8-12 reps (Increase the weight after every set. Rest 1 minute after each set)
2) Seated Lateral Raise Machine 4 sets x 10 reps (Increase the weight every set. Rest 1 minute after each set)
3) Standing Barbell Shoulder Press 4 sets x 8-10 reps + 4th set is a drop set x failure. Rest 2 minutes after each set
4a) Standing Plate Raise 3 sets x 8-10 reps
***SUPER-SET***
4b) Standing DB Side Raise 3 sets x 12-15 reps (Rest 1-2 minutes after this super set)
5) Cable Tricep Pushdown 4 sets x 15 reps & 4th set is a double drop set x failure!!! (Go as heavy as possible for these 15 reps and aim for at least 8-10 reps on the drop sets. Rest 1 minute after each set).
***Cardio*** 20 Minutes On Treadmill 3.2mph @ 3.5 Incline
5 years ago | [YT] | 156