Hammer Military Press x3 Upright row x3 dumbbell lateral raise x 3, bent-over lateral raise x3 (weight added progressively for each set). Leg extension x3, standing leg curls x3, hack squats x3, Adductor machine x3 then Abductor Machine x 3, donkey calf raises x3. (weight added progressively for each set). Finished off with 20 minutes in the sauna.
WED. 1/6/16 3X25 DIPS 3X10 CHEST PRESS 3x10 INCLINE CHEST PRESS 3X10 DECLINE CHEST PRESS 3X10 SEATED FLYS 3X10 PREACHER CURL 3X10 ALTERNATE HYPER CABLE CURL 3X10 SEATED ALTERNATE CURL MACHINE 3X10 SEATED HAMMER CURLS 3X25 HACK SQUAT CALVE RAISES
20 minutes on recumbent bike followed by 20 minutes on treadmill and ended workout with 20 minutes in sauna.
WORKOUT THUR. 1/7/16 3X25 DIPS 3X15 SEATED ROWS 3X10 LAT PULLDOWN 3X15 SHRUGS 3x10 DIVERGING LAT PULLDOWN 3X15 CABLE HYPERTENSION SHRUGS 3X10 REVERSE FLYS 3X10 SHOULDER PRESS 3X10 TRICEP OVERHEAD CABLE EXTENSION 3X10 TRICEP OVERHEAD DUMBBELL PRESS 3X10 FOREARM PREACHER CURLS 3X25 HACK SQUAT CALVE RAISES 3X15 AB CRUNCH
Hammer rows x3, wide grip pull downs x3, Reverse grip pull downs x 3, Seated long cable rows (low) x3, (all progressive weight). Incline dumbbell curl x 3 (progressive), preacher curls x3 (progressive), Behind Head Cable Curl x3 (progressive) hammer Curls x3 (progressive) Finished off with 25 minutes in the sauna.
WORKOUT FRI. 1/8/16 3X25 DIPS 3X10 PREACHER CURL 3X10 ALTERNATE MACHINE CURL 3X10 CABLE CURL 3X10 SEATED HAMMER CURL 3X10 SEATED HYPER MACHINE CURL 3X10 SEATED LATERAL RAISES 3X10 FREE CABLE SHOULDER RAISES 3X25 HACK SQUAT CALVE RAISES
WORKOUT SAT. 1/9/16 3X25 DIPS 3X10 SHOULDER PRESS 3X10 SEATED ROWS 3X10 REVERSE FLYS 3X10 CABLE LATERAL RAISES 3X10 DIVERGING LAT PULLDOWN 3X10 PREACHER CURL 3X10 SEATED ALTERNATE CURL 3X10 SEATED HAMMER CURL 3X10 STANDING ALTERNATE CURL 3X10 TRICEP V BAR PULLDOWNS 3X10 SEATED TRICEP OVERHEARD DUMBBELL PRESS 3X10 SEATED TRICEP DIP MACHINE 3X10 FOREARM CURL 3X10 AB CRUNCH 3X10 HACK SQUAT CALVE RAISES
WORKOUT 1/10/16 3X25 DIPS 3X10 LEG PRESS 3X10 LEG LIFT 3X10 HAMSTRING CURL 3X10 HACK SQUAT CALVE RAISES 3X10 CHEST PRESS 3X10 DECLINE CHEST PRESS 3X10 CHEST FLYS 3X10 WIDE CABLE CHEST FLYS 3X10 SEATED TRICEP DIP 3X10 TRICEP PUSHDOWN 3X10 PREACHER CURL 3X10 ALTERNATE CABLE CURL 3X10 HAMMER CURL
Incline press x 4, Pec-deck flyes x 4, Hammer dips x 4. All done with progressive weight added. Triceps press-downs x 3, reverse grip dips x3, cable overhead triceps extension x 3, skull crushers x3. All sets above done with weight added progressively. 3 sets of Captain's chair leg raises and 3 sets of torso twist machine.
