W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
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DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

Arms (again!)

12/04/13

Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.

Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
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Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10

W1: Arms, Hip & Back Extensions & W2: Hundos

01/04/12

Workout 1: Arms

Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20

Hip Extensions x 20, 15, 10
Back Extensions x 5, 5

Workout 2: Hundos, Row, Run

Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)