Posts in Arms
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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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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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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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
Arms

Arms

1. Triceps Extension on cable (3 sets: 35 reps)

2. Single arm reverse grip triceps extensions (3 sets: 40 reps)

3. Close grip bench press machine, neutral grip (4 sets: 12 reps)

4. BB preacher curl ( 3 sets: 35 reps)

5. Single arm cable hammer curl ( 3 sets: 40 reps)

6. Standing ez bar rows ( 4 sets: 12 reps)

Superset: standing ez bar curl (4 sets: 12 reps)

Superset: db lateral raise ( 4 setes: 12 reps)

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LL, ArmsStephanie Sequeira
Arms

Arms:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Triceps extensions - 4x16

2. Bench Dips 4 x failure (4 seconds down, 1 second up)

3. Triceps extension Machine 20,16,12,10

4. Biceps BB curl 16,12,10,8,12,16

5. DB alternating hammer curls 4x12, hold at the top between reps as opposed to the bottom

Shoulder Touch ups
- Dumbbell lateral raise 4x16 (hold 4 sec at top, go down slow 4 sec each rep)

Cardio

2 separate sessions:

1. 60 mins of incline walk

2. 60 mins of incline walk

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Arms 5/4/2019

Arms

  1. Weighted Ab Machine - 4 sets: 25 Reps

  2. Triceps Extensions (20,16,12,10)

  3. Triceps Extensions with rope (20,16,12,10)

  4. Biceps Curls - BB (20,16,12,10)

  5. DB Bicep Hammer Curl - 4 sets each arm: 5 reps, hold 5 seconds, 5 reps, hold 5 seconds

  6. Preacher Curl machine (20,16,12,10)

    1. Super set Triceps Push ups until failure

Shoulder Touch up:

  1. DB Lateral Raise (20,16,12,10)

  2. Superset with DB Front Raise (20,16,12,10)

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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