Front Delts

Front Delts

1. Machine chest flies (4 sets: 12 reps) pause/squeeze at the top

2. DB lateral Raises (4 sets: 8 reps with 2.0.2.2, 8 reps of 1.0.1.0)

3. Isolateral machine incline press (sets: 4, Reps: 10)

4. Seated alternating DB Front raises with internal rotation (4 sets, 8 reps)

5. High incline DB chest flies with outward rotation (4 sets: 6 reps) (punch outward at the top)

6. upright cable rows (4 sets: 16 reps + 20 rep burnout) keep same weight and use a spotter for the last 20, or drop the weight lower if you don’t have a spotter)

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LL, ChestStephanie Sequeira
Legs

Legs

1. Leg Extensions (5 sets: 12 reps with 3 second pause at the top)

2. Laying Leg curls (5 sets: 12 reps with 3 second pause at the top)

3. Leg Press (4 sets: 30,20,16,12) Last set do rest Pauses at the bottom

4. Kickdowns on Pull Up Assist Machine (4 sets: 16 each leg) 4.1.1.1

Superset: Glute Abductor mahcine (4 sets: 16 slow, 10 fast)

5. Calf machine (4 sets: 25 reps)

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Legs, LLStephanie Sequeira
Legs

Legs

1. Glute Abductors (4 sets: 16 reps)

2. Stiff Leg Deadlifts (4 sets: 10 reps)

3. Leg extensions (4 sets: 6 reps heavy, 6 reps with 3 seconds hold at top, 6 reps heavy)

4. Seated Leg Curls (4 sets: 6 reps heavy, 6 reps with 3 seconds hold at top, 6 reps heavy)

5. Hack Squat Machine (4 sets: 16, 12, 10, 8 reps)

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Chest

Chest

1. Cable machine chest press (5 sets: 12 reps)

2. Cable Front raise (4 sets: 10 reps)

3. Reclined DB upper chest flies, keeping weight out side of shoulders at all times, but still coming up and in. (4 sets: 10 reps) 1 sec pause at top, don’t come all the way down.

4. Isolateral chest press, load middle and end range portions (4 sets: 12-16 reps)

5. Machine chest flies (4 sets: 10,12,16,20)

superset: Seated DB Lateral Raises (4 sets: 15 reps)

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LL, ChestStephanie Sequeira
Touch Ups

Touch Ups

1. Standing Cable High Rows (4 sets: 15 reps)

2. Machine lateral raise (4 sets: 15 reps)

3. Lat pull down (4 sets: 20, 16, 12, 10)

4. Slightly bent over updright rows (4 sets: 12 reps)

5. seated Barbell front raise, close grip (4 sets: 16-20 reps)

6. Both arm DB front delt/chest fly with neutral grip, slightly reclined (4 sets: 10-12 reps)

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Back

Back

1. Machine Rear delt flies (4sets; 15 reps)

2. High cable row on lat pull down machine (4 sets: 16, 12 ,10, 8 reps) 2.1.2.0

3. Standing bent over single arm row (4 sets: 12 reps)

4. Seated cable row - close grip (4 sets: 10-12 reps, drop 8 reps) 4.2.1.2

5. Free motion Single arm pull down - seated side ways (4 sets; 12 reps each arm)

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LL, BackStephanie Sequeira
Legs

Legs

Today’s Leg workout was courtesy of Julian Smith, which I won’t repost. But here is another workout for you guys!

1. Seated Hamstring Curls (5 sets: 40, 30, 20, 16, 12, 10)

2. Stiff Leg Deadlifts (4 sets: 15 reps)

3. Pendulum Squat (4 sets: 12, 8, 6, 4)

4. Leg Press (6 sets: 40, 30, 20, 16, 12, 8)

5. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

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Front Delts

Front Delts

1. Seated DB Front Raise both arms simultaneous (4 sets: 12 reps) 2.0.2.1

2. Single arm neutral grip smith machine shoulder press (4 sets: 15 reps each arm) 4.2.1.0 sit facing one side of the machine on a flat bench, then turn and face the other way for the other arm

3. Machine Shoulder press - forced positives (partner needed to do more weight than you can press) (4 sets: 12 reps)

5. Seated DB Lateral Raises - slightly bent over (4 sets: 15 reps)

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Legs

Legs

1. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

2. Leg Press (6 sets: 40, 30, 20, 16, 12, 8, 8)

3. Reverse Hack Squat or Pendulum Hack Squat ( 4 sets: 10 reps)

Superset: Leg Extensions (4 sets: 8 slow, drop 8 fast)

4. Seated Leg Curl (4 sets: 20 reps)

Superset: hyper-extensions for hamstrings

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Front Delts

Front Delts

1. Incline Isolateral Pres (4 sets: 12 reps) 4.2.1.0

2. Super Incline Smith Machine Press (4 sets: 15 reps) 4.2.1.0

3. Elbows close DB Super Incline press (4 sets: 12 reps)

4. Reverse Grip, arms close BB Front Raise (4 sets: 12 reps)

5. Seated Lateral Raises (4 sets: 10 reps)

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Legs

Legs

1. Abductors Seated Up right (4 sets: 15 reps) 4.2.1.0

Superset: Abductors laying back (if machine allows) or standing with ankle attachment on cables machine (4 sets: 18-12 reps heavy)

2. Double Leg smith machine glute kick back (3 sets: 5 reps, on 5th rep hold 5 seconds at top, repeat until failure

3. Double Leg smith machine glute kick back (4 sets: 12 reps)

4. Leg Extension (4 sets: 8 right leg, 8 left leg, 8 both legs) 3.0.3.0

5. Leg Curls on overload machine (4 sets: 8 reps overload top, 8 reps overload bottom, 8 reps overload middle) If you don’t have this machine, do “21’s”

6. Reverse Hack Squat – Isolateral (3 sets: 16,12,8 reps) Heavy

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Shoulders

Shoulders + Biceps

1. Front Raise EZ Bar (4 sets: 16 reps)

2. Machine Shoulder Press (4 sets: 12 reps) - 4.2.1.1

3. DB Alternating Front Delt Raise With inward twist and pause at top (4 sets: 10 reps)

Superset: Chest press machine (4 sets: 12 reps)

4. Lateral Raise Machine (4 sets: 8 reps) Hold 3 seconds at the top (drop set 8 more reps)

5. Pike Press with feet on bench / Handstand Push ups (4 sets: Failure)

6. Inverted grip cable Front Raise (4 sets: 12 reps) 3.0.3.0

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Shoulders + Biceps

Shoulders + Biceps

1. Lateral Raise (2 sets: 50 reps)

2. Front Raise Cable (4 sets: 15 reps)

Superset: DB Curl (4 sets: 12 reps)

3. BB Shoulder Press (4 sets: 12 reps)

4. Rear Delt Machine (4 sets: 10 reps)

5. Bent over BB Row (4 sets: 12 reps)

6. Y raises BB/EZ bar chest on precher curl pad (4 sets: 10 reps)

Superset: BB Preacher Curl (4 sets: 12 reps)

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HIIT

HIIT Cardio

Circuit: Entire Session

  • 30 sec: Rope Tricep Cycle

  • 30 sec: Rope Bicep Cycle

  • 30 sec: Rope Lat Cycle

  • 30 sec: Rope Shoulder Raise Cycle (seated)

  • 15 jumping lunges left leg, then 15 right leg (switch first leg every set) for height

  • 30 sec: Plank shoulder taps 5 taps, then push up, repeat until time

  • Kettlebell by chest, alternating side lunges. 15 each side

  • 30 sec: laying on back, simultaneously hold legs elevated for abs, while doing skull crushers on the rope cycle

  • 30 sec: laying on back, simultaneously hold legs elevated for abs, while doing bicep curls on the rope cycle

  • 30 alternating jump lunges

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HIITStephanie Sequeira
Chest and Triceps

Chest & Triceps

1. Incline Bench (4 sets: 12 reps)

2. Flat Bench DB (4 sets: 15 reps)

Superset: Skull Crushers (4 sets: 12 reps)

3. Rope Triceps (4 sets: 12 reps)

4. Dip Machine (4 sets: 12 reps)

5. Alternating DB cross body front raise (4 sets: 10 reps)

Superset: Tricep Push ups until failure

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HIIT

HIIT Cardio

Circuit 1: 22.5 minutes

  • 50 meter/yard sprint

  • 30 sec: V-up / Boat pose sit up AMRAP

  • 30 sec: body weight chair dips AMRAP

  • 30 sec: Jump in-outs / wide-narrow squats AMRAP

Circuit 2: 22.5 minutes

  • 20 sec: Plie Squats with weight AMRAP

  • 20 sec: Plank Shoulder Taps AMRAP

  • 20 sec: Squat Press with DB AMRAP

  • 20 sec: Pushups AMRAP

  • 50 meter/yard sprint

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HIITStephanie Sequeira
Legs

Legs

1. Seated Leg Curls – Machine (4 sets: 15 reps) 4.2.1.0

2. Leg extensions (4 sets: Drop Set: 8,8,8)

3. Stiff Leg Deadlift (4 sets: 15reps)

4. Hack Squat – Isolateral (6 sets: 16,12,10,10,8,8 reps)

5. Double Leg smith machine glute kick back (4 sets: 10 reps)

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Arms

Arms

1. close grip row bar for tircep push downs (4 sets: 16 reps)

Superset: tricep push downs on straight bar (4 sets: 12 reps) bent over slightly

2. Laying on ground, triceps push downs (4 sets: 15 reps) straight back and perfect isolation

Superset: Bicep curls (4 sets: 12 reps) do one arm 12 reps with other arm held at 90 degrees then switch

3. Biceps Cable curl (4 sets: 12 reps)

Superset: Preacher curl machine (4 sets: 15,15,10,10)

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LL, ArmsStephanie Sequeira
Back

Back:

1. Seated Cable rows (4 sets: 15 reps)

2. Isolateral close grip row (4 sets; 14,12,10,8 reps) Forced positives (partner needed) or do a drop set

3. Freemotion Lat pull down behind head (4 sets: 15 reps)

4. Stiff arm pull down w/ rope (4 sets: 12 reps)

Superset: Rear Delt machine (4 sets: 10 reps)

5. Lat Pull down machine (4 sets: 20 reps)

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Back, LLStephanie Sequeira
Shoulders

Shoulders :

1. Isolateral Shoulder Raise machine (4 sets: 15 reps)

2. EZ Bar Standing Rows (4 sets: 12 reps) pause 1 second at the top.

3. Machine Rear delt flies (4sets; 15 reps) 2.0.2.0

Superset Cable Front Raise single arm (4 sets: 12 reps each arm)

4. Smith Machine Shoulder press (4 sets: 14 reps) forced positives (requires partner) 2.1.2.0

5. Smith Machine Incline Press (4 sets: 10 reps) 2.0.2.0

Superset DB front raise with twist for upper chest and delts (4 sets: 10 reps)

  • 10 reps both arms

  • hold one arm at 45 degrees (halfway between front and lateral raise) while doing 10 reps in other arm, then switch

  • 10 reps both arms

4. Incline Bench Press DB (4 sets; 12 reps)

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