uncheel44
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uncheel44
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Workout
# 9 workout full body and jump rope
no rest btw sets-30 seconds if needed use 12 or 15lbs weights
jump rope 75 times
15 push ups on bosu ball
15 lateral raises
15 shoulder presses
15 squats on bosu ball and balance with legs out on bottom
15 bicep curl
15 crunches on bosu ball
jump rope 50 times
continue this cycle 4 times
Place:
Equinox Tysons Corner
Workout
# 8 chest / bis / abs / cardio
incline presses 3 for 15
push ups 15 btw each set
seated cable presses 3 for 15
no weight squats btw each set 15
standing cable flys 3 for 20
straight bar curls 3 for 15
standing preacher bar curls 3 for 15
dumbell curls 3 for 10-12
lower ab crunches on bosu 3 for 30
roman chair knee ups 3 for 20
crunches on ball 3 for 30
Place:
Equinox Tysons Corner
Workout
#7 shoulders / tris and shoulders / MASSAGE
palms up cable raisies 3 for 15
lattteral raises 3 for 15
arnold presses 3 for 15
upright rows 3 for 15
back extensions 2 for 20
rope push downs 3 for 15
close grip presses 3 for 15
45 mins elliptical/cybex
crunches on ball 2 for 30
Place:
Equinox Tysons Corner
Workout
Workout 5 for this month-Back and Bi-Jumprope-heart rate up
Lat pull downs 3 for 15
jump rope 25 times btw each set no rest
bent over rows 3 for 15
jump rope 25x btw sets
row machine 3 for 15
jump rope 25x btw sets
back extensions 2 for 25
jump rope
upright rows 3 for 15
straight bar curls 3 for 15
preacher curls 3 for 15
jump rope btw all sets not rest
Place:
Equinox Tysons Corner
Workout
4th Workout of the Month
Crossfit mix
run 800 meters
30 back extensions
30 back hip extensions
30 hanging knee raises
15 pushups btw each set
30 bosu ball crunches
30 ball crunches
40 on the mat sit ups
Place:
Equinox Tysons Corner
Workout
3rd workout
chest tri day
presses 3 for 15
flys 3 for 15
incline cable flys 3 for 15
push ups in btw each set 15
tris
rope push down 3 for 15
45lb plate presses 3 for 15
reverse grip push downs 3 for 15
bosu ball crunches 50
hanging knee raise 3 for 15
Place:
Equinox Tysons Corner
Workout
2nd workout
rows 3 for 15 80lbs
pull downs w cables on knees 3 for 15 40lbs
back extensions 3 for 15
kneeling shoulder pulls w rope 35lbs 3 for 35
upright rows wide 65lbs 3 for 15
straight bar curls 45 3 for 15lbs
dumbell curls 30lbs 3 for 15
rope curls 35lbs 3 for 15
roman chair knee ups 3 for 15
crunches on ball 3 for 15
Place:
Equinox Tysons Corner
Workout
Legs and Shoulders
40lb kettlebell 3 set of 15
40lb duck squats with heals on plates 3 sets 15
back extensions 20 lbs 3 sets of 15
leg extensions single leg 100lbs 3 sets 15
romanian dead lidts dumbells 25lbs 3 sets 15
cable presses 25lbs 3 sets 15
dumbell raises 15 lbs 3 for 15
upright rows 90lbs 3 sets for 15
shoulder raises palms up cable 12lbs 3 sets of 15
Place:
Equinox Tysons Corner
Workout
# 9 workout full body and jump rope
no rest btw sets-30 seconds if needed use 12 or 15lbs weights
jump rope 75 times
15 push ups on bosu ball
15 lateral raises
15 shoulder presses
15 squats on bosu ball and balance with legs out on bottom
15 bicep curl
15 crunches on bosu ball
jump rope 50 times
continue this cycle 4 times
Place:
Equinox Tysons Corner
Workout
# 8 chest / bis / abs / cardio
incline presses 3 for 15
push ups 15 btw each set
seated cable presses 3 for 15
no weight squats btw each set 15
standing cable flys 3 for 20
straight bar curls 3 for 15
standing preacher bar curls 3 for 15
dumbell curls 3 for 10-12
lower ab crunches on bosu 3 for 30
roman chair knee ups 3 for 20
crunches on ball 3 for 30
Place:
Equinox Tysons Corner
Workout
#7 shoulders / tris and shoulders / MASSAGE
palms up cable raisies 3 for 15
lattteral raises 3 for 15
arnold presses 3 for 15
upright rows 3 for 15
back extensions 2 for 20
rope push downs 3 for 15
close grip presses 3 for 15
45 mins elliptical/cybex
crunches on ball 2 for 30
Place:
Equinox Tysons Corner
Workout
Workout 5 for this month-Back and Bi-Jumprope-heart rate up
Lat pull downs 3 for 15
jump rope 25 times btw each set no rest
bent over rows 3 for 15
jump rope 25x btw sets
row machine 3 for 15
jump rope 25x btw sets
back extensions 2 for 25
jump rope
upright rows 3 for 15
straight bar curls 3 for 15
preacher curls 3 for 15
jump rope btw all sets not rest
Place:
Equinox Tysons Corner
Workout
4th Workout of the Month
Crossfit mix
run 800 meters
30 back extensions
30 back hip extensions
30 hanging knee raises
15 pushups btw each set
30 bosu ball crunches
30 ball crunches
40 on the mat sit ups
Place:
Equinox Tysons Corner
Workout
3rd workout
chest tri day
presses 3 for 15
flys 3 for 15
incline cable flys 3 for 15
push ups in btw each set 15
tris
rope push down 3 for 15
45lb plate presses 3 for 15
reverse grip push downs 3 for 15
bosu ball crunches 50
hanging knee raise 3 for 15
Place:
Equinox Tysons Corner
Workout
2nd workout
rows 3 for 15 80lbs
pull downs w cables on knees 3 for 15 40lbs
back extensions 3 for 15
kneeling shoulder pulls w rope 35lbs 3 for 35
upright rows wide 65lbs 3 for 15
straight bar curls 45 3 for 15lbs
dumbell curls 30lbs 3 for 15
rope curls 35lbs 3 for 15
roman chair knee ups 3 for 15
crunches on ball 3 for 15
Place:
Equinox Tysons Corner
Workout
Legs and Shoulders
40lb kettlebell 3 set of 15
40lb duck squats with heals on plates 3 sets 15
back extensions 20 lbs 3 sets of 15
leg extensions single leg 100lbs 3 sets 15
romanian dead lidts dumbells 25lbs 3 sets 15
cable presses 25lbs 3 sets 15
dumbell raises 15 lbs 3 for 15
upright rows 90lbs 3 sets for 15
shoulder raises palms up cable 12lbs 3 sets of 15
Place:
Equinox Tysons Corner
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good workout
Posted in response to: Legs and Shoulders
on 2 years 23 weeks ago by uncheel44