CHEST 12/16/13

Stretch for 10 minutes.

5x12 Front Squats with 135 lbs.
- super set with 5x75 Toe Raises.
- NO REST.

3x12 Dumbbell Press (slight incline) with 70 lbs. dumbbells.
- super set with 3x12 Flies with 40 lbs. dumbbells.
- 90 second rest.

4x10 Flies with 45 lbs. dumbbells.
- super set with 4x10 Log Press with 45 lbs. dumbbells.
- 90 second rest.



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Osa McDonald (Athlete)

BACK AND SHOULDERS 12/14/13

Stretch for 10 minutes.

4x8 Lateral Extensions with 32.5 lbs. dumbbells.
- super set with 4x12 Bent Over Reverse Flies with 32.5 lbs. dumbbells.
- 30 second rest.

3x12 Front Raises with Shoulder Press with 60 lbs. curl bar.
- super set with 3x20 Reverse Cable Flies with 95 lbs.
- 90 second rest.

4x12 Bent Over Row (alternating arms) with 75 lbs.
- super set with 4x20 Face Pulls with 40 lbs.
- 90 second rest.

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Osa McDonald (Athlete)

CHEST 12/12/13

Stretch for 10 minutes.

1x20 Bench Press (shoulder width grip) with 135 lbs.
- 30 second rest.

4x10 Bench Press (shoulder width grip) with 225 lbs.
- 60 second rest.

3x8 Bench Press (close grip) with 185 lbs.
- super set with 3x10 Incline Bench Press with 135 lbs.
- 90 second rest.

4x8 Alternating Arm Dumbbell Press (slight incline) with 70 lbs.
- super set with 4x10 Flies (slight incline) with 35 lbs.
- 90 second rest.

3x12 Seated Cable Flies with 50 lbs.
- super set with 3x8 Seated Incline Cable Press with 50 lbs.
- 60 second rest.

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Osa McDonald (Athlete)

BACK ROUTINE WITH SHORT REST PERIODS 11/21/13

Stretch for 5 minutes.

5x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.

4x10 Lateral Hammer Strength Pull Downs with 230 lbs.
- super set with 4x to failure Pull Ups.
- 30 second rest.

4x10 Lateral Raises with 30 lbs. dumbbells.
- super set with 4x16 Lat Pull Downs with 115 lbs.
- 30 second rest.

4x16 Front Plate Raises with 45 lbs. plate.
- 30 second rest.

4x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 4x12 Seated Cable Rows with 50 lbs. each hand, alternating arms.
- 30 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

CHEST WORKOUT 11/18/13

Stretch for 5 minutes.

1x20 Bench Press with 135 lbs.
- 60 second rest.

1x12 Bench Press with 225 lbs.
- 60 second rest.

3x6 Bench Press with 315 lbs.
- 60 second rest.

3x5 Iso Lateral Decline Press Machine with 360 lbs.
- 60 second rest.

3x10 Cable Cross Over (high to low) with 100 lbs. each side.
- 60 second rest.

4x8 Dumbbell Press with 100 lbs. dumbbells.
- 60 second rest.

 

4x12 Incline Close Grip Dumbbell Press with 40 lbs. dumbbells.
- super set with 4x12 Flies with 40 lbs. dumbbells.

3x20 Seated Cable Flies with 45 lbs.
- super set with 3x8 Alternating Decline Cable Press with 45 lbs.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

LEG WORKOUT 11/17/13

Stretch for 5 minutes.

1x12 Olympic Style Squat with 135 lbs.
- super set with 50 toe raises.
- 30 second rest.

5x12 Olympic Style Squat with 225 lbs.
- super set with 50 toe raises.
- 30 second rest.

4x20 Narrow Stance Leg Press with 450 lbs.
- 90 second rest.

4x12 Leg Extension (only top 30° with toes flared out) with 50 lbs.
- 30 second rest.

5x12 Glute/Ham Machine
- 30 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

BACK WORKOUT 11/13/13

Stretch for 5 minutes.

1x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.

5x5 Bent Over Rows with 185 lbs. barbell.
- 90 second rest.

4x6 Pull Ups
- super set with 4x16 Seated Rows, alternating arms, with 100 lbs.
- 90 second rest.

5x8 Lat Hammer Pull Down with 270 lbs.
- 90 second rest.

3x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 3x8 Lateral Raises with 27.5 lbs. dumbbells.
- 90 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)