A lot of you usually ask me what my routine consists of when I go to the gym so for the record here it is: Monday: LEGS and SHOULDERS -Warm up my hips legs muscles to help me get into a deep squat position. This includes foam rolling of my entire leg. For my stretches watch this video: https://youtube/watch?v=J-6W2B7vS28 -Squat rack: warm up with the bar 10 reps 1 set There is a 2-3 min break between sets Set 1: 25lbs each side 10 reps Set 2: 35lbs or 45 lbs each side depending how I feel from set 1 x 10 reps Set 3: 55lbs each side x 10 reps Set 4: 70lbs each side x 6-8 reps Set 5: 85lbs each side x 3-5 reps Set 6: 90lbs each side x 1 rep Shoulder: Warm up my should with 5lbs with lateral raises and front raises. 2 sets x 15 reps Use kettle bell to warm up shoulder and improve stability. Take note of how the kettle bell is being held. light weight is all you need. First 30sec of video only. https://youtube/watch?v=vD-zcednnUA Dumbbell squat with should press: 1-2 min break between sets Set 1: 25lbs x 10 reps Set 2: 30 lbs x 10 reps Set 3: 35 lbs x 8 reps Shoulder reverse fly: watch scooby do it really good https://youtube/watch?v=EFSpTUQunLE Standing military press or push press: t-nation/free_online_article/most_recent/the_push_press&cr= Warmup: just the barbell x 10 reps Set 1: 10lbs each side x 10 reps Set 2: 15-20 lbs x 8-10 reps Set 3: 25 lbs 4-6 reps Cool down with a brisk walk on the treadmill for 5 mins
Posted on: Thu, 16 Oct 2014 06:57:26 +0000
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