LMR2 download#4
- Thread starter FitSaxe
- Start date
Faithnveggies
Cathlete
Has anyone posted the chapters on DL4? Have you done the workout yet? : D
FitSaxe
Cathlete
Here is my worksheet. Just disregard the selected column as it is up to you to adjust your weight selection.
Let me know if you need worksheet for 4 bonuses. I can send it to you by e-mail.
Feel free to pm me you e-mail if you need to. Take care.
| BONUS#4 LMR2 2025 40:15 minutes | |||||
| Exercises | Equipment Used | Selected Weight | Date: | Date: | Comment |
| Warm Up 5 or 8 pounds | equipment Used are dumbbells and firewalker loop Green and mat | ||||
| Rep range 10,8 or 6 | The pace is slow enough to smoothly execute 6,8 or10 reps | ||||
| LMR2 FREE#4 BACK, BICEPS AND SHOULDERS | |||||
| One arm row 2 sets overhand-grip | 30 lb X2 Dumbbell | 13kg 10, 8 reps | #1 and #2 2 sets overhand-grip | ||
| Pull up/Row overhand-grip #1 set | 20lb X2 Dumbbell | 9kg 10 reps | |||
| One arm row 1 set underhand-grip #1 set | 30 lb X2 Dumbbell | 13kg 10 reps | |||
| Pull up/Row underhand-grip #1 set | 25 lb X2 Dumbbell | 11kg 10 reps | |||
| Sweeper curl #1 set | 20 lb X2 Dumbbell | 9kg 10 reps | |||
| Row overhand-grip #1 set | 30 lb X 2 Dumbbells | 13kg 10 reps | |||
| Traditional curl #1 set | 20 lb x2 Dumbbells | 9kg | |||
| Row underhand-grip #1 set | 25 lb x2 Dumbbell | 11kg | |||
| Hip hugger #1 set | 20 lb x2 Dumbbells | 9kg | |||
| W Curl #1 set | 20 lb X2 Dumbbell | 9kg | |||
| Shrug #1 set | 25 30 lb X2 Dumbbell | Orbus 5 10 Reps | |||
| Alternating Hammer curl #1 set | 15 lb Dumbbell | 6kg 8 Reps | |||
| 1,5 Traditional curl #1 set | 15 lb x2 Dumbbell | 6kg 7 Reps | |||
| Overhead press #1 set | 15 lb Dumbbell | 6kg or 5kg 10 reps | |||
| Hinged bicep curl #1 set | 15lb X2 Dumbbell | 6kg or 5kg 10 reps | |||
| Palm to palm Rear dealt fly #1 and #2 set | 10 and 15 lb Dumbbells #1, #2 | 5kg ou 6kg #1, #2 | |||
| Thumb to thumb rear dealt fly #1 set | 10 and 15 lb Dumbbells #1 | 5kg ou 6kg #1 | |||
| W shoulder press side 2 side new* #1 set | 12 lb X2 Dumbbell | 5kg ou 6kg | |||
| External rotation With firewalker loop #1 set | 12 lb X2 Dumbbell | 5kg ou 6kg 12 reps | |||
| Shoulder Pumps With firewalker loop #1 set | No weight Firewalker loop | 30 reps x2 | |||
| Superman (opposing arm & leg) #1 set | no weight | Mat | |||
| Superman (simultaneous arm & leg) | no weight | Mat | |||
| Superman elevated | No weight Firewalker loop | Mat | |||
| Stretch | no weight | Mat | |||
Faithnveggies
Cathlete
This is nice, thank you! So far, I've just been handwriting/copying your previous posts. I'll message you. : D
FitSaxe
Cathlete
I was away for a week.
I will post my review as soon as I have tried it twice at least
We know it is going to be a challenging fun
FitSaxe
Cathlete
After completing the workout twice , here is my review.
The workout starts by a Warm up with no use equipment. The warm up is definitely relevant to the purpose of the workout to the T! I felt stretched and loved the moves. My favourite is the hip hinge deadlift followed by back and shoulder shrug. It was a bliss; a nice stretch required before lifting heavy. The leaning side to side revved my core and the deepest pelvis lol. I never imagined this link till I felt it through the muscle-mind connection. This no equipment warm up part was followed by a brief short series of exercise revisited during the actual workout. 5- and 8-pounds dumbbells are used and it is an appropriate weight selection.
The main workout alternate between anterior muscle - Biceps and posterior, rear dealt, rhomboids etc (upper body back muscles) - lateral dealt and overall shoulder. Overall shoulder is also revisited. Alternating between two muscles back and biceps help in smoothly switching between muscle without getting too fatigued. The overall workout is well conceived. The Biceps is hit during several set because Cathe had a wonderful smart idea to switch between under and over hand grip. This gives an opportunity to work each side independently in a unilateral fashion. This is a reality check for everyone to fix whatever need to be fixed. So, no subbing BARBELL, at least not for me. To meet the purpose behind the workout conception, I stuck to the use of dumbbells. What I would have loved to have as a bonus cherry on the cake is a slow alternating over hand grip side row to exhaust lats muscles. To ensure to feel the DOMS corset the day after lol, some of you Cathletes know what I am talking about wink. Muscle-mind connection.
Overall, I enjoyed the smart way of increasing the intensity by stacking in some isolation move. For example, overhead press is different to the traditional. Cathe has added a twist by alternating the press while the other hand is holding a dumbbell. This twist bring in a variety I love to keep motivation high. Those alternating w shoulder press are intense and an effective way to cut out any momentum. Who does want nice looking round deltoid. Great stuff!
The workout starts by a Warm up with no use equipment. The warm up is definitely relevant to the purpose of the workout to the T! I felt stretched and loved the moves. My favourite is the hip hinge deadlift followed by back and shoulder shrug. It was a bliss; a nice stretch required before lifting heavy. The leaning side to side revved my core and the deepest pelvis lol
. I never imagined this link till I felt it through the muscle-mind connection. This no equipment warm up part was followed by a brief short series of exercise revisited during the actual workout. 5- and 8-pounds dumbbells are used and it is an appropriate weight selection.The main workout alternate between anterior muscle - Biceps and posterior, rear dealt, rhomboids etc (upper body back muscles) - lateral dealt and overall shoulder. Overall shoulder is also revisited. Alternating between two muscles back and biceps help in smoothly switching between muscle without getting too fatigued. The overall workout is well conceived. The Biceps is hit during several set because Cathe had a wonderful smart idea to switch between under and over hand grip. This gives an opportunity to work each side independently in a unilateral fashion. This is a reality check for everyone to fix whatever need to be fixed. So, no subbing BARBELL, at least not for me. To meet the purpose behind the workout conception, I stuck to the use of dumbbells. What I would have loved to have as a bonus cherry on the cake is a slow alternating over hand grip side row to exhaust lats muscles. To ensure to feel the DOMS corset the day after lol
, some of you Cathletes know what I am talking about wink. Muscle-mind connection.Overall, I enjoyed the smart way of increasing the intensity by stacking in some isolation move. For example, overhead press is different to the traditional. Cathe has added a twist by alternating the press while the other hand is holding a dumbbell. This twist bring in a variety I love to keep motivation high. Those alternating w shoulder press are intense and an effective way to cut out any momentum. Who does want nice looking round deltoid.
Great stuff!
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