Today I did Xtrain Chest, Back & Shoulders. Had a great workout. I got to workout a half hour later because I have a meeting at 9 so I can go in later. What a difference just a half an hour makes. I felt great! This is what I did:
Round 1
Tempo Pushups- 24 reps
One Arm Rotational Row - 20# - 16 reps
Side Leaning Lateral Raise - 5#
Round 2
Dumbbell Press on Ball- 25's - 16 reps
"T" Band Pull - 16 reps slow, 10 fast
Shoulder Circle - 3's - 48 reps
Round 3
Reach Tap Pushups- 24 reps (I just did regular pushups on knees)
"T" Prone on the Ball - 5's - 12 reps
Alternating Dumbbell Overhead Press - 10's - 12 reps
Round 4
Chest Fly on Ball- 20's# - 16 reps
One Arm Row w/Tubing - 32 reps
Bent Over Rear Delt Drop Sets - 10's - 16, 12, 8 reps
Round 5
Lower Chest Incline Fly on Ball- 5's - 16 reps
Dumbbell Pullover on Ball - 25# - 16 reps
Double Arm Upright Row - 12's - 16 reps
Round 6
Incline Dumbbell Press on Ball- 25's - 16 reps
Back Fly on Ball - 10's - 16 reps
Dumbbell "W" Press on Ball - 10's - 16 reps
Round 7
3-Way Chest Fly- 20's - 16 reps
One Arm Row - 25# - 16 reps
Incline Hammer Front Raise on Ball - 5's - 12+ reps
Round 8
Pushups- 12, 10, 8 reps
Superman "Y" on Ball - Skipped, these create knots in my upper back
Lateral Raise w/10-10 degree Tilt - 8's - 12, 10, 8 reps
Hope you all have a great day and great workouts!
Roxie - I know what you mean about the website. They really need to figure something else out. Or update their servers.