Lfs2shrt2bsml
New member
Just a few of my workouts that aren’t bad and seem to work for me
ADD YOUR OWN PLEASE AS IM ALWAYS KEEN TO MIX IT UP
SHOULDERS
dumbell press warm up 2 sets 15 reps
-dumbell press 4 sets 12-12-10-8
-smith press 3 sets 12,10,8
-clean and press 3 sets 8,8,8
-seated side raises 8 reps S/S seated front raises 8 reps S/S rotating Arnold press 8 reps
-up right rows 3 sets 12,10,10
-plate raises 3 drop sets per set, 30 reps per set
BACK
Wide grip chins warm up 2 sets 12,12
-weighted wide grip chins 3 sets 12,10,8
-seated compound rows 3 sets 12,10,8
-cable high rope pulls 3 sets 12,12,12
-dumbell rows 3 sets 10 reps per side
-Lat pull downs 3 sets 12-10-8
-lying dumbbell rear flys 3 sets 12,10,10
ARMS
Close grip chin-ups warm up 2 sets 15,15
-concerntration curls(full extension) 3 sets 12,10,10
-standing hammer curls 3 sets 12,10,10
- EZ curl 21s 3 sets
-weighted close grip chins 3 sets 10,10,8
-B/W dips 2 sets 15 ,15
- weighted dips 12,12,10
-skull crushers 2 3 sets 12,12,10
- close grip bench 3 sets 12,10,8
CHEST
Push ups warm up 3 sets 20,20,20
-flat bench press 3 sets 12,10,8
-maxs weight bench 2 sets 2,2
-Flat dumbell press 3 sets 10,8,8
-Incline flys dumbell 3 sets 12,12,12
-incline smith press 3 sets 10,10,8
-standing cable flys 3 sets 15,12,12
-pushup pyramid 12-1-12
LEGS
Leg extension warm up 3 sets 15,15,15
-squats 6 sets 12,12,10,10,8,6
-walking dumbbell lunges 3 sets 10 steps per side
-front squats 4 sets 12,12,10,10
-dumbell hamstring curls 5 sets 15,15,12,12,12
-stiff legged dead lifts 4 sets 12,12,12,10,10
-standing calve raise 6 sets 20,20,15,15,15,15,
-seated calve raise 3 sets ,15,12,10
Throw up and go home
These aren’t any of my balls to the wall, once every three month, until ur arms fall of but they are just an average workout that has worked with me and whomever trains with me
ADD YOUR OWN PLEASE AS IM ALWAYS KEEN TO MIX IT UP
SHOULDERS
dumbell press warm up 2 sets 15 reps
-dumbell press 4 sets 12-12-10-8
-smith press 3 sets 12,10,8
-clean and press 3 sets 8,8,8
-seated side raises 8 reps S/S seated front raises 8 reps S/S rotating Arnold press 8 reps
-up right rows 3 sets 12,10,10
-plate raises 3 drop sets per set, 30 reps per set
BACK
Wide grip chins warm up 2 sets 12,12
-weighted wide grip chins 3 sets 12,10,8
-seated compound rows 3 sets 12,10,8
-cable high rope pulls 3 sets 12,12,12
-dumbell rows 3 sets 10 reps per side
-Lat pull downs 3 sets 12-10-8
-lying dumbbell rear flys 3 sets 12,10,10
ARMS
Close grip chin-ups warm up 2 sets 15,15
-concerntration curls(full extension) 3 sets 12,10,10
-standing hammer curls 3 sets 12,10,10
- EZ curl 21s 3 sets
-weighted close grip chins 3 sets 10,10,8
-B/W dips 2 sets 15 ,15
- weighted dips 12,12,10
-skull crushers 2 3 sets 12,12,10
- close grip bench 3 sets 12,10,8
CHEST
Push ups warm up 3 sets 20,20,20
-flat bench press 3 sets 12,10,8
-maxs weight bench 2 sets 2,2
-Flat dumbell press 3 sets 10,8,8
-Incline flys dumbell 3 sets 12,12,12
-incline smith press 3 sets 10,10,8
-standing cable flys 3 sets 15,12,12
-pushup pyramid 12-1-12
LEGS
Leg extension warm up 3 sets 15,15,15
-squats 6 sets 12,12,10,10,8,6
-walking dumbbell lunges 3 sets 10 steps per side
-front squats 4 sets 12,12,10,10
-dumbell hamstring curls 5 sets 15,15,12,12,12
-stiff legged dead lifts 4 sets 12,12,12,10,10
-standing calve raise 6 sets 20,20,15,15,15,15,
-seated calve raise 3 sets ,15,12,10
Throw up and go home
These aren’t any of my balls to the wall, once every three month, until ur arms fall of but they are just an average workout that has worked with me and whomever trains with me