SUPER SET ARMS 9/23/13

Stretch for 5 minutes.

1 set of Standing Curls with 30 lbs. dumbbells for 12 reps.
- super set with 1 set of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of full extension Preacher Curls with 35 lbs. for 16 reps.
- super set with 4 sets of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls with 60 lbs. curl bar for 12 reps.
- super set with 4 sets of single hand cable Triceps Extensions with 30 lbs. for 16 reps.
- 45 second rest.

4 sets of single arm Sitting Curl, isolated at a 90° angle on inside of knee, with 30 lbs. dumbbells for 12 reps.
- super set with 4 sets of straight bar Triceps Extensions Pull Downs with 70 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls, using both arms at same time on cables, with 25 lbs. for 12 reps.
- super set with 4 sets of bent over Triceps Extensions with 22.5 lbs. dumbbells for 16 reps.
- 45 second rest.

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

GET THAT CHEST GOOD 9/16/13

Stretch for 5 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- super set with 50 reps of toe raises.
- 90 second rest.

5 sets of Front Squats with 185 lbs. for 8 reps.
- super set with 5 sets of 50 reps of toe raises.
- no rest between squats and toe raises.
- 90 second rest between super sets.

4 sets of Dumbbell Bench Press with 100 lbs. dumbbells for 8 reps.
- super set with 4 sets of Flies with 37.5 lbs. dumbbells for 16 reps.
- no rest between press and flies.
- 120 second rest between super sets.

4 sets of Flies with 50 lbs. for 12 reps.
- super set with 4 sets of Close Grip Dumbbell Press with 35 lbs. dumbbells for 12 reps.
- no rest between flies and press.
- 60 second rest between super sets.

4 sets of Seated Cable Press with 110 lbs. for 12 reps.
- super set with 4 sets of Seated Cable Flies with 60 lbs. for 12 reps.
- no rest between press and flies.
- 60 second rest between super sets.

3 sets of Incline Press with 135 lbs. for 12 reps.
- 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)

SUPER SET ARMS WITH SOME CHEST 9/7/13

Stretch for 5 minutes.

1 Set of Incline Bench Press with 55 lbs. dumbbells for 12 reps.
-60 second rest.

 1 Set of Incline Bench Press with 75 lbs. dumbbells for 12 reps.
-60 second rest.

4 Sets of Incline Bench Press with 85 lbs. dumbbells for 12 reps.
-60 second rest.

3 Sets of Bench Press with 100 lbs. dumbbells for 8 reps.
-Super set with Flies with 35 lbs. dumbbells for 16 reps.
-No rest between the exercises, with a 60 second rest between super sets.

3 Sets of Standing Bicep Curls with 50 lbs. dumbbells for 8 reps.
-60 second rest.

4 Sets of Standing Bicep Curls with 40 lbs. dumbbells for 8 reps.
-Super set with Triceps Pull Downs for 12 reps.
-No rest between the exercises, with a 60 second rest between super sets.

 

1 Set of Seated Preacher Curls to 90° with 75 lbs. dumbbell for 12 reps.

-Super set with 1 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

2 Sets of Seated Preacher Curls to 90° with 85 lbs. dumbbell for 12 reps.

-Super set with 2 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

 

 

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

LEG DAY WITH VIDEO OF LEG EXTENSIONS 9/6/13

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 225 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

4 sets of Olympic Style Back Squats with 315 lbs. for 8 reps.
-Super set with 4 sets of 50 toe raises.
- 60 second rest before proceeding to next set.

I know this is not a lot of weight for most of you, but this is the most I have ever squatted.

5 sets of Leg Press Narrow Stance with toes NOT flared out with 540 lbs. for 16 reps.
- 60 second rest.

4 sets of Glute Ham Machine for 12 reps.
- 60 second rest.

5 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
-Super set with 5 sets of Scissor Kicks for 30 reps.
-60 second rest.

Here is a video of the Leg Extensions. You want to use slow, steady, movements all the way though, and focus on flexing your muscles. It is not as much about moving the weight as it is in flexing the muscles.

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