Originally Posted by
Trixie
Last 2 weeks we got a decent Chest day and Quad day in on Mon and Tues. That leaves me sore and aching by the end of the week from inactivity.
Monday:
Chest, Back
Hypers 12x3
Spider walks
Plated Incline Press 35’s x12x3
Across bench Pull Overs 25x12, 30x12,35x12
Standing DB Shrugs 20x12, 25x12, 30x12
Fly machine Chest 55x12, 70x12, 85x6
Rear Delt 40x12, 55x12, 70x8
Lie down Crunch bench 10x12x3
Roller Work
Dual Cable press 10x12, 15x12, 20x12
Plated High Row 35’s x12x3
Dual Cable Chest press machine 25x12, 35x12, 40x12
Tuesday:
Quads/Tri’s
5 min StepMill warm-up
Bridges
Leg extensions 45x60x3 (20 lower, 20 Upper, 20 full range)
Asisted Tri machine 60# counterweight x12x3
Hack 45x12, 90x12x2
Seated Ab machine 12+12+12 Oblique’s & crunches 2 sets
Roller Work
Single leg extensions 40, 50, 60x12 ea. 70x8
Overhead Cable Tri’s 25x16x3
Seated Press 100x16x3