Fitnessfreakk366
Cathlete
Good morning everyone!
Today was Pure Strength Chest, Shoulders & Triceps with a mixture of Body Max 2 exercises with respective body parts. Had an excellent workout.
CHEST
Pure Strength:
Push ups off step: 2 sets/12 reps
Bench Press w/u: 65# - 16 reps
Bench Press: 85# - 2 sets/10 reps
Incline Bench Press: 75# - 2 sets/10 reps
Incline Dumbbell Press: 30's – 10 reps
Incline Dumbbell Flies: 25's – 10 reps
Incline Super Sets: 20's– 9 reps
***This exercise was a combo of a flye at 2/2 counts and then two regular presses w/single counts.
BodyMax 2:
Decline Pushups on Stability Ball: 8 reps w/different counts
Wide Stance Pushups: 16 reps
***Got a great burn with these.
SHOULDERS
Pure Strength:
Arnold Press: 20's – 3 sets/10 reps
Seated Clean & Press: 10's/8's – 2 sets/8 reps
Side Lateral Raises: 10's/8's - 2 sets/10 reps
Reverse "Y" Flies: 10's – 2 sets/10 reps
Side Lateral Raises: 10's – 16 reps
***Dropped to 8's with a few exercises because my right shoulder started bothering me. I went lighter then usual with all these exercises due to my shoulder.
BodyMax 2:
Supersets
Arm Circles: 5's
Lateral Raises: 5's
***First set was done with 4 reps forward circles, 4 reps back circles then right into lateral raises. Repeated but reps were 2 front and back for arm circles and 3 reps for lateral raises w/different counts. These burned like crazy! I liked it!
TRICEPS
Pure Strength:
Close Grip Dumbell Press: 25's – 1 set/12 reps 1 set/10 1 set/8 reps
Lying Tricep DB Extensions: 15's – 2 sets/10 reps
Cross Body Extensions: 15's – 2 sets/10 reps
Lying Tricep Extensions: 15's – 12 reps
Weighted Dips: 35# – 1 set/20 reps 1 set/24 reps
***I did these on both my benches (bench dips). Got an excellent burn.
BodyMax 2:
Overhead Dumbbell Extension on Ball: 25# - 8 reps different counts
***By this time I was struggling. Should have used 20#.
Double Arm Kickbacks: 8's - 24 reps
Double Arm Kickbacks: 5's - 4 reps w/4 pulses
***Also struggled with this. My triceps were screaming at me!
That is all...
Today was Pure Strength Chest, Shoulders & Triceps with a mixture of Body Max 2 exercises with respective body parts. Had an excellent workout.
CHEST
Pure Strength:
Push ups off step: 2 sets/12 reps
Bench Press w/u: 65# - 16 reps
Bench Press: 85# - 2 sets/10 reps
Incline Bench Press: 75# - 2 sets/10 reps
Incline Dumbbell Press: 30's – 10 reps
Incline Dumbbell Flies: 25's – 10 reps
Incline Super Sets: 20's– 9 reps
***This exercise was a combo of a flye at 2/2 counts and then two regular presses w/single counts.
BodyMax 2:
Decline Pushups on Stability Ball: 8 reps w/different counts
Wide Stance Pushups: 16 reps
***Got a great burn with these.
SHOULDERS
Pure Strength:
Arnold Press: 20's – 3 sets/10 reps
Seated Clean & Press: 10's/8's – 2 sets/8 reps
Side Lateral Raises: 10's/8's - 2 sets/10 reps
Reverse "Y" Flies: 10's – 2 sets/10 reps
Side Lateral Raises: 10's – 16 reps
***Dropped to 8's with a few exercises because my right shoulder started bothering me. I went lighter then usual with all these exercises due to my shoulder.
BodyMax 2:
Supersets
Arm Circles: 5's
Lateral Raises: 5's
***First set was done with 4 reps forward circles, 4 reps back circles then right into lateral raises. Repeated but reps were 2 front and back for arm circles and 3 reps for lateral raises w/different counts. These burned like crazy! I liked it!
TRICEPS
Pure Strength:
Close Grip Dumbell Press: 25's – 1 set/12 reps 1 set/10 1 set/8 reps
Lying Tricep DB Extensions: 15's – 2 sets/10 reps
Cross Body Extensions: 15's – 2 sets/10 reps
Lying Tricep Extensions: 15's – 12 reps
Weighted Dips: 35# – 1 set/20 reps 1 set/24 reps
***I did these on both my benches (bench dips). Got an excellent burn.
BodyMax 2:
Overhead Dumbbell Extension on Ball: 25# - 8 reps different counts
***By this time I was struggling. Should have used 20#.
Double Arm Kickbacks: 8's - 24 reps
Double Arm Kickbacks: 5's - 4 reps w/4 pulses
***Also struggled with this. My triceps were screaming at me!
That is all...