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i was trying something out today... i am gonna combine shoulders with tri's and then tommorow or friday i am going to do back and bi's due to my wrist injury.
military presses with the smith machine
12 x 25 per side
10 x 50 per side
8 x 75 per side
i am training with a new partner so we used smith to work on his form and make sure he felt comfortable and i realized that the smith machine makes things seem a lot lighter next week i will go higher for sure as these were all really easy. Does the bar weigh anything on these damn machines?
behind the back side lateral cables
12 x 35
10 x 40
8 x 45
these are really tough for me for some reason and I felt like the biggest wus on the planet... maybe because i am... i won't deny it.
side laterals on the affectionately named chicken machine
12 x 100
10 x 110
8 x 120
reverse flies for rear delts
12 x 120
10 x 135
8 x 150
now i know all of these weights will actually differ because of pulleys and such but those are what is marked.
Tricep time
seated db overheads supersetted with one arms (anyone know the actual name for these?)
12 x 90
10 x 105
6 x 110 (got heavy on me)
supersetted with 8 reps of 25lb db one arms after each set of overheads.
Overhead extensions with the rope
12 x 120
10 x 140
8 x 150
V bar pulldowns
12 x 130
10 x 150
8 x 150
next week i will do these on the lat pulldown machine for less pully help as I have finally outgrown this machine (took long enough too)
reverse dips
bodyweight x 25 reps (this was easier when i was less fat)
This was my first time trying to combine these 2 things and i am not sure if i will keep i like this or add exercise or take them away... my tri's don't feel like they got pushed hard enough so i may hit them on one of my free days this weekend.
comments, criticisms are welcome.
military presses with the smith machine
12 x 25 per side
10 x 50 per side
8 x 75 per side
i am training with a new partner so we used smith to work on his form and make sure he felt comfortable and i realized that the smith machine makes things seem a lot lighter next week i will go higher for sure as these were all really easy. Does the bar weigh anything on these damn machines?
behind the back side lateral cables
12 x 35
10 x 40
8 x 45
these are really tough for me for some reason and I felt like the biggest wus on the planet... maybe because i am... i won't deny it.
side laterals on the affectionately named chicken machine
12 x 100
10 x 110
8 x 120
reverse flies for rear delts
12 x 120
10 x 135
8 x 150
now i know all of these weights will actually differ because of pulleys and such but those are what is marked.
Tricep time
seated db overheads supersetted with one arms (anyone know the actual name for these?)
12 x 90
10 x 105
6 x 110 (got heavy on me)
supersetted with 8 reps of 25lb db one arms after each set of overheads.
Overhead extensions with the rope
12 x 120
10 x 140
8 x 150
V bar pulldowns
12 x 130
10 x 150
8 x 150
next week i will do these on the lat pulldown machine for less pully help as I have finally outgrown this machine (took long enough too)
reverse dips
bodyweight x 25 reps (this was easier when i was less fat)
This was my first time trying to combine these 2 things and i am not sure if i will keep i like this or add exercise or take them away... my tri's don't feel like they got pushed hard enough so i may hit them on one of my free days this weekend.
comments, criticisms are welcome.
