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What are you training today? 2.0

PM CARDIO AND ABWORK

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Upper Pull

Medium Grip Cable Pulldowns 3x 10-12
Seated Machine Row Wide Grip 3x 10-12
Seated Machine Row Close Grip 3x 10-12
Rope Lat Prayers 3x 10-12
30% Incline Chest Press Machine 3x 10-12
Overhead Seated Press Machine 3x 10-12
Dual Cable Flys 2x 12-15
Decline DB Press 2x 12-15
Lateral Side Cable Delt Raise 4x 12-15
Rope Tricep Pushdown 4x 12-15
Incline Bench Lying DB Curl
Standing Cable Crunch 3x 20+
Leg Lifts 3x 20+

*Just added a Rep bench with decline to the gym,
so able to hit that lower chest area. Nice pump
after those 2 sets!

Post Workout Cardio: 30 Minute Tread Walk.
FridayMarch13Cardio.jpg
*Nice, brisk walk on 1.5% incline. Needed that!
 
Lower Hamstring Focus

Leg Press 3x 10-12
Stiff Leg DB Dead Lift 3x 10-12
Reverse Hack Squat 3x 10-12
Sumo Squat 2x 15-20
Trap Bar Squat 2x 15-20
Leg Extension 2x 12-15
Calf Press Machine 3x 15-20
Bentover DB Rear Delt Raise 2x 12-15
Standing Cable Crunch 3x 20+
 
PULL:

  • Single Arm Pulldown 3x8-12. 100/105/110
  • T-Bar Row, sub out T Bar for ground row (have no t bar at my gym) 2x8-15. 180/225
  • Plate Loaded Row 2x8-12. 165/175
  • Single Arm D Cable Row. 3x8-12. 70/80/80
  • Rope Pullover. 3x8-15. 110/125/145
  • Rope Rear Delt Pulls. 3x8-12. 100/110/120
  • Machine Preacher Curl. 10 sets of 10 with 10 second rest (intensifier). Typically stays around 40-50 lbs
  • Seated Hammer Curls. 2x8-15. 45/50
 
Shoulders and chest

Overhead press smith 4 sets
Incline barbell benches-4 sets
Cable side lateral raises 4 sets
High to low cable flies 4 sets
Low to high cable flies 4 sets
Upright rows 3 sets
Dumbell shrugs 3 sets
 
90 minute Chest session
Lots of warm up sets then bump up until failure 8-10 range.
Panatta Pullovers to stretch the ole shoulders and chest the hell out
Dumbbells Flyes
Flat Chest press
Pec dec Flyes


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Monday Upper Push

Lateral Side Delts Cable Raise 3x 12-15
30% Incline Chest Machine 3x 10-12
Flat Chest Press Machine 3x 10-12
Dual Cable Fly 2x 10-12
Decline DB Press 2x 12-15
Dual Arm Lat Pull Down Elbows Close 3x 10-12
Chest Supported Rows Elbows Close 3x 10-12
Chest Supported Rows Elbows Wide 3x 10-12
Standing Dula Bayesian Cable Curls 4x 12-15
Overhead Triceps Cable Extension 4x 12-15
Leg Lifts 3x 20+
Standing Cable Crunch 3x 20+

Cardio Post Workout: 30 Minute Tread Walk 1-2% Incline

Monday3:16Cardio.jpg
*Nice and easy today.
 
62Young said:
I would love a chest supported T-bar row for my gym.

But I will likely get a decent landmine to attach to the dual cable tower I have coming.
Throw on a decent handle for rows. There are a few I have my eyes on.
Click to expand...
Lay prone on an Incline bench using DB's. Row with elbows wide for modified version.
 
62Young said:
Monday Upper Push

Lateral Side Delts Cable Raise 3x 12-15
30% Incline Chest Machine 3x 10-12
Flat Chest Press Machine 3x 10-12
Dual Cable Fly 2x 10-12
Decline DB Press 2x 12-15
Dual Arm Lat Pull Down Elbows Close 3x 10-12
Chest Supported Rows Elbows Close 3x 10-12
Chest Supported Rows Elbows Wide 3x 10-12
Standing Dula Bayesian Cable Curls 4x 12-15
Overhead Triceps Cable Extension 4x 12-15
Leg Lifts 3x 20+
Standing Cable Crunch 3x 20+

Cardio Post Workout: 30 Minute Tread Walk 1-2% Incline

View attachment 241147
*Nice and easy today.
Click to expand...


wtf man you spend 4 hours in the gym every day?
 

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