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      10-20-2020, 08:23 AM   #21
floridaorange
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Drives: 2013 bmw 320i xdrive
Join Date: Nov 2018
Location: orlando, fl

iTrader: (1)

Mon:
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Pullups - 4 sets x 10
Single Arm Cable Upright Rows - 4 sets x 10
Upright Cable Rows - 2/3 sets x 10
Lat Pulldowns - 4 sets x 8-10
Decline Situps - 4 x 10
Reverse Narrow Grip Pulldowns - 2/3 sets x 8-10
Reverse Fly's Machine - 4 sets x 10
2 variations of Arnold Press - both 4 sets x 10
Lunges - 4 sets x 10

Tues - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Wed
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Weighted Dips 4 x 8/15
Tricep Pushdowns 4 x 8/10
Standing Upright Cable Row 4 x 10 (just to get the shoulders warm)
Reverse Tricep Pushdowns (or using narrow bar/rope) 4 x 10
Incline Dumbless Flys 4 x 10
Seated Machine Flys 4 x 10/12
Bench Press (sometimes) 4 x 8/10
Incline seated Chest Press 4 x 10
Lunges - 4 sets x 10

Thurs - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Fri
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Squats 4/5 x 5/10
Deadlifts 4/x x 5/10
Military Press 4 x 8/10
Hamstring Curls 4 x 10
Seated Leg Extension 4 x 10

Sat
Rest or HIIT or Lacrosse

Sun
Rest or HIIT
__________________
Stage 2 BM3

Quote:
Originally Posted by GrussGott View Post
Sounds pizzagatey.
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