Workout 1/23 – 1/29

Workout 1/23 – 1/29

1/23:  Arms/Shoulders

3x6 DB shoulder Press 

 3x6 Incline DB Curl

3x12 Incline DB Hammer Curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x25 Dips

3x12 Front/lateral/rev. lateral pulley raises

3x12 h-stand pushups

6 90 degree

Abdominal routine

1/24:

3x12 squat  2x6 Squat

3x8 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

40 Manuel Squats

40 Lounges

3x20 H-stand Pushups

Abdominal routine

1/25:  Chest and Back

3x8  Incline DB Press

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/4 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

25 Back Extensions

25 Pullups

100 supermen

Abdominal Routine

1/26: Arms/Shoulders

3x6 DB shoulder Press 

                2x5 Arnold Variation 

3x8 Seated DB curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x20 Wrist Curls

3x8 BB skull crushers

3x25 Dips

3x10 Front/lateral/rev. lateral pulley raises

3x20 h-stand pushups

5 90 degree

Abdominal routine

1/27: Rest

1/28: Legs

3x8 Leg Press/Calf Raise

12/10/8/6/6/ Front Squats

3x8 DB Lounges

3/15 Manual Squats/Lounges

3x20 Squat Jumps

12/10/8/5 Leg Extension

3x12 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

1/29: Chest/Back

12/10/8/8 Flat Bench

3x12 wide grip incline bench

3x12 DB Flys

3x12 Landmine Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

100 Superman

Abdominal Routine