Shoulders 4/22/2019

Shoulders

1. Giant set 1, 4 sets:

- lateral raises 15

- Behind the neck smith press 15

- Controlled lateral raises 15

2. Rear delt flies dB 4x15

3. Giant set 2, 3 sets:

- lateral raise machine holds 20 seconds

- Seated lateral raises 15, (2 sec rack, 5 sec on eccentric)

- Db lateral raise 10

4. BB upright rows 4x12

5. Heavy shoulders dB press 4x12

6. Shoulder raises 3 sets, a-e is continous

7. a. Behind the body (10)

8. b. Next to the body (10)

9. c. In front of the body (10)

10. d. Upright rows (10)

11. E. Rear delt fliers (10)

Cardio

45 mins of cardio: Incline Walk

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Hamstrings 4/21/2019

Hamstrings

  1. Seated Hamstring curls 5x12 superset with pull throughs (focus on stretching the glutes not lifting with them)

  2. Seated Hamstring curls single leg, 12 each leg, with standing bodyweight lunges 12 each leg. Do left leg curls, then left leg lung, then do right leg curls right leg lung. Then repeat 4 sets

  3. Laying hamstring curls. Single leg alternate sides. 16 drop12 drop 8. Dont go tooo heavy. Do each leg 3 sets without stopping. Good form. Not tooo heavy.

  4. Laying ham curl both legs 2 sets 50

  5. 4 sets of in place jump squats. 30 seconds as many as possible in 30 seconds. (Go longer if u need too, not sure on your conditioning or how much your right glutes will let u do these) go for speed and high number. Not depth

  6. Some kind of glute kick back, i.e. with cable machine. Light. Just go for form, 4x12

Cardio:

45 min: stairs

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Chest & Shoulders 4/20/2019

Chest & Shoulders

1) shoulder press machine; 12,10,8,4

2) seated lateral raises; 12, 12, 15, 20

3) bent over rear delt fly; 4*15

4) barbell front raise; 4*6

5) machine lateral raise; 4*15

6) face pulls; 4*20

7) incline chest press; 4*15

Cardio

45 mins of cardio: Incline Walk

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Conditioning Shoulders 4/18/2019

Conditioning Shoulders (TRAINED BY ALDO)

1. Circuit 3 sets;

- Cable rear delt flies 15

- Face pulls 15

- Pec dec flies 15

- Seated front raises 15 to standing lateral raises

- Rowing machine rear delts 90sec

2. Circuit 3 sets:

- machine lateral raises 12

- Single Arm front raises 10( 5 secs on the way down)

3. Shoulder press machine 3x 20 (90 degrees) to 10 racking it

4. Incline dB press 3x15

5. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

Cardio

45 mins of cardio: Incline Walk

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Hamstrings 4/17/2019

Hamstrings

1. Warm-up x4 sets with no rest

a. Seated hamstring curls (50)

b. Plie squats (30)

c. Lunges (20 on each side)

2. Seated hamstring curls 4x15 with 15 sec hold on the last rep

3. Plie squat 4x12, 4 seconds on the way down

4. Stiff leg deadlifts DB, 4x8

5. Laying curls, 4x 15,12, 10, 10

6. Leg press, feet high and wide, 3x15,12,10

7. Glute Kickbacks 4x12

8. Hip thrust 4x15, 12, 12, 15

Cardio:

45 min: stairs

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BackStephanie Sequeira
Back 4/16/2019

Back

1. Wide grip lat pull downs 6x20 increasing weight each time

2. Seated cable rows 4x 8 slow→ 8 fast

3. Single arm Machine row, (rear delt) 4x10 s/c

4. Rope cable stiff arm pull down 4x15 superset with banded rows 4x20

5. Banded rear delt pulls 4x30

Cardio

45 mins of cardio: Incline Walk

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BackStephanie Sequeira
Shoulders 4/15/2019

Heavy Shoulders and Abs (TRAINED BY ALDO)

1. Cable shoulder flies (rear delts) 2x6 slow→ 6 fast

2. Rear delt DB Flies 3x15 increasing weight each time

3. Shoulder press Smith machine 2x10

4. Single arm upright row 3x15 increasing weight each set

5. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

6. Abs 3 sets, a-c is continuous

a. Weighted machine abs (20)

b. Leg raises (15)

c. Ab roller (15)

Cardio

45 mins of cardio: stairs

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Legs 4/14/2019

Legs

1. Single leg machine curls 4x12

2. Reverse hack squat 4x16,12,10,15

3. Quad extensions inner thigh 4x15 increasing weight

4. Leg press 4x10 2 second pause at the bottom

5. Laying curls 4x 15 (2 second pause on the squeeze)

6. Abductors 4x15

7. DB Stiff leg deadlifts 4x10

Cardio

45 mins of cardio: 45 minute incline walk

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LegsStephanie Sequeira