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)

GET YOU SOME CHEST! 11/11/13

Stretch for 5 minutes.

1x12 Front Squats with 135 lbs.
- super set with 50 Toe Raises.
- 45 second rest.

5x8 Front Squats with 185 lbs.
- super set with 50 Toe Raises.
- 45 second rest.

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

4x11 Bench Press with 225 lbs.
- 30 second rest.

3x12 Close Grip Bench Press with 135 lbs.
- super set with 3x8 Wide Grip Bench Press with 135 lbs.
- 45 second rest.

4x10 Incline Log Press Machine with 120 lbs.
- 60 second rest.

4x10 Flies with 45 lbs. dumbbells.
- 30 second rest.

3x12 Cable Cross (low to high) with 30 lbs.
- 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)