Daily Ramblings – Workout Routine – Chest, Shoulders, and Triceps

Tags

chest, Deltoids, Flys, Lateral Raises, Presses, Pushdowns, Shoulder Presses, Trapezoids, triceps

AM:

Chest Press 3 x 10;

Chest Incline Fly 3 x 10;

Shoulder Press 3 x 10;

Lateral Raises 3 x 10;

Tricep Dumbbell Extensions 3 x 10;

Tricep Push Down (cable) 3 x 10;

The above sets are actual working sets. I typically do 2-3 warm-up sets before working sets to prep the muscles for the upcoming work. I don’t count them because sometimes I warm up quickly; sometimes I don’t. Anyway, that’s it for today, folks!

Until next time…

Dave

 

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Daily Ramblings – Workout Routine – Chest, Triceps, and Calves

Tags

Cables, Calves, Cardio, chest, High-reps, Hill program, Machines, Treadmill, triceps

AM:

20-minute Cardio Treadmill Hill – Level 2

Chest Press Machine 1 x 30; 3 x 20; 2 x 10;

Chest Fly Machine 3 x 20;

Cable Triceps Push Down 3 x 20;

Cable Overhead Triceps Extension 3 x 20;

Calf Press 6 x 20;

Have a great day, folks!

Until next time…

Dave

Daily Ramblings – Workout Routine – Chest and Triceps – Again!

Tags

Cardio, chest, Crossovers, Dips, Hundreds Workout, Peck Deck, Pushdowns, triceps

AM:

Chest Press Machine 1 x 100;

High-Cable Crossovers 1 x 100;

Peck Deck Machine 1 x 100;

Triceps cable pushdown 1 x 100;

Dip Machine 1 x 100;

20-minutes Cardio Treadmill Hill Program;

Daily Ramblings – Workout Routine – Chest and Triceps

Tags

Cardio, chest, Crossover, Dips, Extensions, Flys, Pushdown, triceps

AM:

Chest Press Machine 3 x 20;

Chest Fly Machine 3 x 20;

Chest Low-Cable Crossover 3 x 20;

Tricep Dip Machine 3 x 20;

Tricep Cable Pushdown 3 x 20;

Tricep Extension Machine 3 x 20;

Cardio: 20 minutes Treadmill

Daily Ramblings – Workout Routine

Tags

Abs, Back, Biceps, Cardio, chest, forearms, Full-Body, Hips, Legs, Shoulders, triceps

6:30 AM

• Leg Extensions 3 x 10;
• Seated Leg Curls 3 x 10;
• Lat Pull Down 3 x 10;
• Seated Rows 3 x 10;
• Machine Chest Flys 3 x 10;
• Rear-Delt Flys 3 x 10;
• Dumbbell Front Raises 3 x 10;
• Dumbbell Lateral Raises 3 x 10;
• Machine Shoulder Presses 3 x 10;
• Machine Preacher Curls 3 x 10;
• Machine Triceps Extensions 3 x 10;
• Wrist Curls 3 x 10;
• Reverse Wrist Curls 3 x 10;
• Outer Hip Machine 3 x 10;
• Inner Hip Machine 3 x 10;
• Straight-Leg Crunches 1 x 10;
• Reverse Crunches 1 x 10;
• Oblique Crunches 1 x 10;
• Hyper Extension 3 x 10;
• 20-minutes Cardio Treadmill Hill Program

Daily Ramblings – Workout Routine

Tags

Biceps, curls, Dips, forearms, healthy living, triceps

Howdy folks!

I hope your day is going well. I just finished today’s workout. The focus for today was biceps, triceps, and forearms. Here’s the routine:

• Machine Curls
• Machine Dips
• Barbell Curls
• Cable Overhead Triceps Extensions
• Forearm curls
• Reverse forearm curls

That was it for today. My arms are smoked. Tomorrow will be a cardio day. I use this day as a day off, but still hit the gym to keep my habitual workouts going.

See you tomorrow!

Dave

Daily Ramblings – Workout Diary

Tags

Bodybuilding, chest, DOMS, triceps, Workout Routines

Today’s workout!

Today was a day of Chest and Triceps. For chest, I hit Flat Bench Dumbbell Press and Flys and Incline Dumbbell Press and Flys. For Triceps I hit Tricep Pushdowns, Tricep overhead extensions, and Dips. Each exercise was for 5 sets up to 14 reps each.

Really felt the soreness in my legs today after yesterday’s leg and ab workout. Goes to show you how being out of the gym for 2 weeks can have an effect. That’s ok though. The time off around Thanksgiving and the following week was awesome.

For now, we’ll have to deal with the DOMS (Delayed Onset of Muscle Soreness). The price must be paid!

Hope you are having a great day today.

Tomorrow is a day off from the gym.

See you Thursday!!

Dave

Daily Ramblings – Workout Log – Upper Body

Tags

Back, Biceps, Bodybuilding, chest, healthy living, Shoulders, triceps

Today’s workout tackled the upper body. I took a day off from Cardio and Legs since I’ve hit Cardio 5 days in a row and just finished 2 leg days. Today’s workout is below:

Back

Lower Back Extensions: 210×10; 230×10; 250×10

Seated Rows: 100×10; 120×10; 140×10

Wide Grip Pulldowns: 100×10; 120×10; 140×10

Chest

Flat Bench: Warmup: 70×20; 90×15; 110×12; Work: 130×10; 160×10; 160×10

Incline Bench: 110×10; 130×10; 150×10

Shoulders

Military Press Machine: 110×10; 110×10; 110×10

Biceps

Behind back cable Curls: 10×10; 20×10; 25×10

Curl machine: 45×10; 60×10; 75×10

Triceps

Triceps machine: 50×10; 70×10; 90×10; 90×10; 70×10; 50×10; 50×10

That’s it for today folks!

Tomorrow I’m taking a day off to recover from the week and will be back at it on Monday!

See you then!

Dave

Daily Ramblings – Workout Log

Tags

Abs, Back, Biceps, triceps

Happy Friday the 13th!

Today was an upper body day, concentrating on Chest, Biceps, Triceps, and Abs. Other than the Ab portion of the workout, 4-6 reps were the goal. As you’ll see, I need to increase weight on every exercise I did, since I hit 6 reps on each exercise and had plenty left at the end.

Chest, Biceps, Triceps, and Abs

Incline Barbell Bench Press warmup 70×10; 110×6

Working sets: 120×6; 130×6; 140×6

Barbell Curls: 55×6; 65×6; 75×6

Close Grip Bench Press: 95×6; 115×6; 135×6

Alternating Dumbbell Curl: 25×6; 30×6; 35×6

Triceps Pushdown: 65×6; 72.5×6; 80×6

Ab Circuit (All exercises are done once without rest, then the circuit starts again)

Crunch Machine 10-12 reps: 110×6; 120×6; 130×6

Lying Leg Raise failure: x13; x13; x13

Decline Crunch failure: x13; x23; x13;

 

I hope everyone has a great Friday. Tomorrow and Sunday will be HIIT cardio workouts (20 minutes each).

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, chest, Drop Set, Giant Set, healthy living, triceps

Today’s Workout

Chest and Triceps

Just started a second gym membership, since the one I currently use won’t be available if I travel. The membership is Planet Fitness. Not a bad gym. There’s one in my town, one 5 minutes from my sister’s house, and 20 minutes from my brother’s house. Now, I have ZERO excuses for missing a workout. Another bonus is both gyms are open 24 hours a day–sweet!!

Workout Below!

20 minutes cardio

Dumbbell press 50×10; 55×10; 60×10; 65×10;

Dumbbell fly 40×10; 45×10; 50×10; 55×10

Triceps pushdown rope 60×10; 70×10; 85×7; 70×6; 60x 6; 50×6 (drop)

Reverse grip triceps pushdown 40×10; 50×10; 55×10; 50×7 (drop)

Cable cross over high pulley 20×10; 30×10; 35×10; 30×8 (drop)

Cable flys 90×10; 110×10; 130×10; 110×10 (drop)

Giant set 3×7 reps (all exercises below)

Head crusher 30×7; 40×7; 50×7

Skull crusher 30×7; 40×7; 50×7

Rocker 30×7; 40×7; 50×7

20 minutes cardio

See you tomorrow for my rest day! (only 2 cardio sessions)

Dave