Deadlifts

What in the world is all of this jibberish?!?
Translation:
If there are 2 numbers: reps x sets.
If there are 3 numbers: reps x weight x sets.

 

October 30, 2015: Quads & Calves

  • Warm-up:
    • 11 minute Stair Master
  • Quads & Calves:
    • Barbell Lunge: 15ex50x4
    • Pause Bodyweight Squat: 10×5
    • Quad Cable Extension: 15ex22.5×4
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
      • less breaks
    • DB Goblet Squat: 10x15x4
      • 2 second hold at bottom

 

Ooctober 28, 2015: Arms & Abs

  • Warm-up:
    • Bench Tricep Dip: 15×2
    • Push-Up: 15×2
  • Arms:
    • Skull Crusher: 8x50x3
      • 5 for last set
    • Concentration Curl: 8ex25x3
      • 7 for 1st set, 6 for 2nd set, 5 for 3rd set
    • Single Hand DB Overhead Tricep Extension: 10ex15x3
    • Standing Barbell Curl: 8x55x3
    • Tricep Push Down: 8x35x3
      • rope
    • Chin up: 8x70x3
      • 6 for last 2 sets
  • Abs:
    • Cable Pull Down: 10×72.5×3

 

October 27, 2015: Back & Obliques

  • Warm-up:
    • Light Deadlifts
  • Back:
    • Deadlift: 10x135x1, 6x195x4
      • 5 on last set
    • Seated Row: 8×37.5×3
    • Lower Back Extension: 10x25x3
    • Chin up: 7x55x1
    • Straight Arm Lat Pull Down: 10x40x3
    • Shoulder Shrug: 10x105x3
  • Obliques:
    • No oblique work.  Fail.

 

October 26, 2015: Chest & Shoulders

  • Warm-up:
    • 8 minute jog
    • Push-up: 30
    • Alternating Shoulder Raise: 20x7x1
  • Shoulders:
    • DB Front Raise: 12×7.5×4
    • DB Military Press: 12x15x4
    • Alternating Lateral DB Raise: 12x10x4
    • Bent over T’s: 12×7.5×4
    • Barbell Front Raise: 12x35x4
    • Lateral DB Raise: 25x5x4
      • max outs
  • Chest:
    • Bench Press: 10x90x4
      • 9 on 3rd set, 7 on 4th set
    • Seated Decline Press: 12x80x4
    • Chest Fly: 12x20x4

 

October 22, 2015: Quads & Calves

  • Warm-up:
    • 9 minute Stair Master
  • Quads & Calves:
    • Barbell Lunge: 15ex40x4
      • 50 for last 2 sets
    • Pause Bodyweight Squat: 10×4
    • Quad Cable Extension: 10ex17.5×4
    • Leg Press & Calf Press: 10x200x5
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
      • less breaks
    • DB Goblet Squat: 20x15x3
      • 2 second hold at bottom

 

October 20, 2015: Arms & Abs

  • Warm-up:
    • 13:30 minutes Stair Master
    • Bench Tricep Dip: 15×2
    • Push-Up: 15×2
  • Arms:
    • Skull Crusher: 8x50x3
      • 5 for last set
    • Concentration Curl: 8ex25x3
      • 6 for 1st set, 7 for 2nd set, 20s on last set
    • Single Hand DB Overhead Tricep Extension: 10ex15x3
      • 9 for last set
    • Standing Barbell Curl: 8x55x3
    • Tricep Push Down: 8x35x3
      • rope
    • Hammer Curl: 8ex25x3
  • Abs:
    • Cable Pull Down: 10×72.5×3

 

October 19, 2015: Glutes & Hamstrings

  • Warm-up:
    • 10 minute Stair Master
    • Booty Blaster: 20×1
  • Glutes & Hamstrings:
    • Barbell Squat: 10x95x5
    • Courtesy Lunge: 10ex25x1
    • Straight Leg Deadlift: 10x110x5
    • Sideways Single Leg Press: 8ex20x4
    • Weighted Glute Bridge: 8x70x5

 

October 18, 2015: Back
(no time for gym so squeezed in what I could)

  • Deadlift: 10x135x1, 6x195x3, 5x195x1

 

October 16, 2015: Glutes & Hamstrings

  • Warm-up:
    • 10 minute Stair Master
    • Booty Blaster: 20×1
  • Glutes & Hamstrings:
    • Barbell Squat: 10x95x5
    • Courtesy Lunge: 10ex25x1
    • Straight Leg Deadlift: 10x100x5

 

October 13, 2015: Arms & Abs
(bad lifting day)

  • Warm-up:
    • Bench Tricep Dip: 15×4
    • Push-Up: 15×4
  • Arms:
    • Skull Crusher: 8x45x3
    • Concentration Curl: 8ex25x3
      • 20s on last 2 sets
    • Chin up: 8x55x1
    • Single Hand DB Overhead Tricep Extension: 8ex15x3
      • 10 on last set (not tired)
    • Standing Barbell Curl: 8x55x3
    • Dips: 8x55x1
  • Abs:
    • Bicycles: 25×2
    • Bench Leg Lifts: 10×3
      • up up!

 

 

October 10, 2015: Glutes & Hamstrings

  • Warm-up:
    • 10 minute Stair Master
    • Air Squats: 75
      • with TRX
    • Booty Blaster: 20×3
  • Glutes & Hamstrings:
    • 1 Leg Stands: 12ex10x4
    • Barbell Squat: 10x95x5
    • Barbell Sumo Squat: 10x55x2
      • front loaded
    • Courtesy Lunge: 10ex25x5
    • Single Leg Deadlift: 10ex30x5

 

October 9, 2015: Chest & Shoulders

  • Warm-up:
    • 10 minute Stair Master
    • Alternating Shoulder Raise: 20x5x1
  • Shoulders:
    • DB Front Raise: 12×7.5×4
    • DB Military Press: 12x15x4
    • Lateral DB Raise: 12×7.5×4
    • Bent over T’s: 12×7.5×4
  • Chest:
    • Bench Press: 10x90x4
      • 9 on 3rd set, 7 on 4th set
    • Seated Decline Press: 12x80x4
      • 8 last set
    • Chest Fly: 12x20x4
    • Svend Press: 10x10x4

 

October 8, 2015: Quads & Calves

  • Warm-up:
    • 10 minute Stair Master
  • Quads & Calves:
    • Barbell Lunge: 15ex40x4
    • Pause Bodyweight Squat: 10×4
    • Quad Cable Extension: 10ex17.5×4
    • Leg Press & Calf Press: 10x190x5
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
      • less breaks
    • DB Goblet Squat: 20x15x3
      • 2 second hold at bottom

 

October 7, 2015: Arms & Abs

  • Warm-up:
    • 10 minute Stair Master
  • Arms:
    • Skull Crusher: 8x55x3
      • 6 on 2nd set, 3 on 3rd set
    • Concentration Curl: 8ex25x3
    • Chin up: 8x55x2
      • 6 on 2nd set
    • Single Hand DB Overhead Tricep Extension: 8ex15x3
    • Standing Barbell Curl: 8x55x3
    • Dips: 8x55x2
  • Abs:
    • Plank: 45 seconds x1
    • Bench Leg Lift: 10×3
      • up up!
    • Oblique Dip: 15ex45x3
    • Ball Sit-up: 20×1

 

October 6, 2015: Back & Obliques

  • Warm-up:
    • Light Deadlifts
  • Back:
    • Deadlift: 8x185x3
    • Good Morning: 10x90x3
    • Lawn Mower: 10ex30x3
    • Straight Arm Lat Pull Down: 10x40x3
    • Shoulder Shrug: 10x95x3
  • Obliques:
    • Oblique Dip: 15ex45x3
    • Leg Circles Around Pole: 15ex3
    • Oblique V-up: 15ex2

 

October 3, 2015: Chest & Shoulders

  • Warm-up:
    • 10 minute Stair Master
    • Push-up: 30
    • Alternating Shoulder Raise: 20x5x1
  • Shoulders:
    • DB Front Raise: 12x5x4
    • DB Military Press: 12x15x4
    • Lateral DB Raise: 12×7.5×4
    • Reverse Fly: 12x50x4
      • superset with walking plank: 30 seconds
    • Bent over T’s: 12×7.5×4
  • Chest:
    • Bench Press: 10x90x4
      • 8 on 3rd set, 7 on 4th set
    • Seated Decline Press: 12x70x4
    • Chest Fly: 12x15x4
    • Svend Press: 10x10x3
  • Plank: 45 seconds x1; 30 seconds x1

 

October 1, 2015: Quads & Calves & Abs

  • Note: running late = no cardio #priorities
  • Second note: did abs during rests
  • Warm-up:
    • 50 Butt Kicks
  • Quads & Calves:
    • Barbell Lunge: 15ex40x4
    • Pause Bodyweight Squat: 10×4
    • Quad Cable Extension: 10ex17.5×4
    • Leg Press & Calf Press: 10x180x5
    • Seated Quad Extension: 15x45x4
    • 5 toes in, 5 toes out, 5 toes forward
      • less breaks
    • DB Goblet Squat: 20x15x3
      • 2 second hold at bottom

 

September 30, 2015: Fasted Cardio & Abs

  • Incline Walking: 20 minutes
  • Stair Master: 5 minutes
  • Run 1 Lap (.4 miles) + 5 Burps x2
  • 300 abs (found on Pinterest and also pictured on my Instagram)
  • Plank: 1 minute x1

 

September 29, 2015: Arms & Abs

  • Warm-up:
    • 8 minute jog (2x track of .4 miles)
    • Bench Tricep Dip: 15×4
    • Push-up: 15×4
  • Arms:
    • Skull Crusher: 8x55x3
    • Concentration Curl: 8x25x3
      • 6 last set
    • Chin Up: 8x55x3
      • 6 last 2 sets
    • Single Arm DB Overhead Tricep Extension: 8ex15x3
      • 7 second set
    • Standing Barbell Curl: 8x55x3
    • Tricep Push Down: 8×37.5×3
      • straight bar
    • Hammer Curl: 8x20x3
    • Dips: 8x55x3
  • Abs:
    • Plank: 50 seconds x1

 

September 28, 2015: Glutes & Hamstrings

  • Warm-up:
    • 5 minute Stair Master
    • 5 minute jog
    • Booty Blaster: 20×3
  • Glutes & Hamstrings:
    • Barbell Squat: 10x95x5
    • Courtesy Lunge: 10x25x5
    • Barbell Sumo Squat: 10x55x5
      • front loaded
    • Glute Push Down: 10ex100x5
      • on assisted pull-up machine
    • Deficit Sumo Squat: 8x45x5
    • Single Leg Deadlift: 10ex30x5
  • Plank: 50 seconds x1

 

September 25, 2015: Chest & Shoulders

  • Warm-up:
    • Push-up: 30
    • Alternating Shoulder Raise: 20x5x1
  • Shoulders:
    • DB Front Raise: 12x5x4
    • DB Military Press: 12x15x4
    • Lateral DB Raise: 12×7.5×4
    • Reverse Fly: 12x50x3
      • superset with walking plank: 30 seconds
    • Bent over T’s: 12×7.5×4
  • Chest:
    • Bench Press: 10x85x4
    • Seated Decline Press: 12x60x4
    • Chest Fly: 12x15x4
    • Svend Press: 10x10x3
  • Stupid note to self: erased last chest & shoulder entry.  Good job me.

 

September 24, 2015: Quads & Calves

  • Warm-up:
    • 15 minute Stair Master
  • Quads & Calves:
    • DB Lunge: 15ex30x4
    • Front Squat: 10x30x5
      • did pauses at bottom to fix form
    • Quad Cable Extension: 10×22.5×2, 10×17.5×2
    • Leg Press & Calf Press: 10ex180x5
    • Seated Quad Extension: 15x45x4
      • less breaks
    • DB Goblet Squat: 20x15x5
      • 2 second hold at bottom
  • Full Body:
    • Plank: 30 seconds x2

 

September 21, 2015: Back & Obliques

  • Warm-up:
    • Light Deadlifts
  • Back:
    • Deadlift: 8x185x3
      • 7 last set
    • Good Morning: 10x85x3
    • Lawn Mower: 10x30x3
    • Chin-up: 8x50x3
      • 6 last set
    • Straight Arm Lat Pull Down: 10x30x3
    • Shoulder Shrug: 10x90x3
  • Obliques:
    • Oblique Dip: 15ex45x3
    • Russian Twist: 25×3
    • Torso Twist Machine: 10ex70x3

 

September 17, 2015: Quads & Calves & Arms & Abs

  • Warm-up:
    • 1 lap around track (.4 miles)
  • Quads & Calves:
    • DB Lunge: 15ex30x4
    • Front Squat: 10x30x5
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
    • DB Goblet Squat: 20x15x5
      • 2 second  hold at bottom
  • Arms:
    • Alternating DB Bicep Curl: 5x2515x1, 8x25x1, 10x25x1, 12x25x1, 15x20x1
      • sets of 5, 8, 10, 12, 15
    • Cable Tricep Kickback: 15×7.5×5
    • Assisted Tricep Dip: 15x85x4
    • Barbell Bicep Curl: 12x40x3
    • DB Overhead Tricep Extension: 12x30x3
    • Rope Hammer Curl: 15x25x3
    • Reverse Grip Tricep Push Down: 15x30x3
  • Abs:
    • Row the boat: 20×3

 

September 16, 2015: Arms & Abs

  • Warm-up:
    • Stair Master: 32:33 (100 floors)
  • Arms:
    • Alternating DB Bicep Curl: 5x20x1, 8x20x1, 10x20x1, 12x20x1, 15x20x1
    • Bench Tricep Dip: 15×5
  • Abs:
    • Decline Sit-up: 30
    • Decline Russian Twist: 20
    • Decline Floated Sit-up: 10
    • Decline Half Lower Sit-up: 20
    • Lying Leg Lift: 20
    • Full Lying Straight Leg Sit-up: 20
    • Side Lying Ab/Adduction Leg Lift: 20e
  • Foam Roll Legs

 

September 15, 2015: Glutes & Hamstrings & Obliques

  • Warm-up:
    • 10 minute jog
    • Air Squat: 75
      • squeeze at top
    • Booty Blaster: 20×3
  • Glutes & Hamstrings:
    • Courtesy Lunge: 10ex25x5
    • Barbell Squat: 10x95x5
    • Barbell Sumo Squat: 10x55x5
      • front loaded
    • Glute Push Down: 10ex100x5
      • on assisted pull-up machine
    • Deficit Sumo Squat: 8x45x5
    • Single Leg Deadlift: 10ex30x5
  • Obliques:
    • Oblique Jackknife: 15ex4
    • Oblique Dip: 15ex45x3
    • Russian Twist: 20×3

 

September 10, 2015: Quads & Calves & Arms

  • Warm-up:
    • 15 minute Stair Master
  • Quads & Calves:
    • DB Lunge: 15ex30x4
    • Front Squat: 10x30x5
    • Quad Cable Extension: 10ex17.5×4
    • Leg Press & Calf Press: 10ex160x5
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
  • Arms:
    • Alternating DB Bicep Curl: 5x25x1, 8x25x1, 10x25x1, 12x20x1, 15x20x1
      • sets of 5, 8, 10, 12, 15
    • Cable Tricep Kickback: 12×7.5×5
      • lowered reps upped weight
    • Cable Bicep Curl: 12×32.5×3
    • DB Overhead Tricep Extension: 12x30x3

 

September 8, 2015: Arms & Abs

  • Warm-up:
    • Resistance Band Curl: 15×4
    • Bench Tricep Dip: 15×4
    • Push-up: 15×4
  • Arms:
    • Alternating DB Bicep Curl: 5x20x1, 8x20x1, 10x20x1, 12x20x1, 15x20x1
      • sets of 5, 8, 10, 12, 15
    • Cable Tricep Kickback: 15x5x5
      • lowered weight for better form
    • Assisted Tricep Dip: 15x85x4
    • Cable Bicep Curl: 12x30x3
    • Rope Overhead Tricep Extension: 12×17.5×3
    • Rope Hammer Curl: 15x25x3
    • Reverse Grip Tricep Push Down: 15×27.5×3
  • Abs:
    • Cable Rope Crunch: 20×745.5×5
    • Swiss Ball Crunch: 20×5
  • Cardio:
    • 15 minute Stair Master HIIT

 

September 7, 2015: Glutes & Hamstrings & Obliques

  • Warm-up:
    • 10 minute jog
    • Band Squat: 50e
    • Air Squat: 75
      • squeeze at top
    • Booty Blaster: 20×3
  • Glutes & Hamstrings:
    • 1 Leg Stand Up: 12ex4
    • Narrow Smith Machine Squat: 6x50x5
    • Courtesy Lunge: 10ex25x5
    • Glute Push Down: 10ex55x5
      • on assisted pull-up machine
    • Hamstring Curl: 15x50x3
      • 5 toes in, 5 toes out, 5 toes forward
  • Obliques:
    • Oblique Jackknife: 15ex4
    • Oblique Dips: 15ex45x3
    • Russian Twist: 20×3

 

September 6, 2015: Back (quick)

  • Warm-up:
    • 50 Jumping Jacks
  • Back:
    • Deadlifts: 10x180x3
    • Barbell Row: 10x50x3
    • Good Morning: 10x85x2
    • Lawn Mower: 10ex30x2

 

September 4, 2015: Chest & Shoulders

  • Warm-up:
    • 2 minute jog
    • 2 minute lateral skips (each side)
    • 2 minute backpedal
    • Push-up: 30
    • Alternating Shoulder Raise: 20x5x1
  • Shoulders:
    • DB Front Raise: 12x10x3
    • DB Military Press: 12x15x4
    • Lateral DB Raise: 12x5x4
    • Reverse Fly: 12x30x3
      • superset with walking plank: 30 seconds
    • Bent over T’s: 12x5x4
  • Chest:
    • Bench Press: 12x70x4
    • Seated Decline Press: 12x50x4
    • Chest Fly: 12x15x4
    • Svend Press: 10x25x3

 

September 3, 2015: Quads & Calves

  • Warm-up:
    • 15 minute Stair Master
  • Quads & Calves:
    • DB Lunge: 15ex30x4
    • Front Squat: 10x30x5
    • Quad Cable Extension: 10ex12.5×4
    • Leg Press & Calf Press: 10ex160x5
    • Seated Quad Extension: 15x45x4
      • 5 toes in, 5 toes out, 5 toes forward
    • DB Goblet Squat: 20x15x4
      • 2 second hold at bottom

 

September 1, 2015:  Arms & Abs

  • Warm-up:
    • Resistance Band Curl: 15×4
    • Bench Tricep Dip: 15×4
    • Push-up: 15×4
  • Arms:
    • Alternating DB Bicep Curl: 5x15x1, 8x15x1, 10x15x1, 12x15x1, 15x15x1
      • sets of 5, 8, 10, 12, 15
    • Cable Tricep Kickback: 15×7.5×5
    • Assisted Tricep Dip: 15x85x4
    • Cable Bicep Curl: 12×27.5×3
    • Rope Overhead Tricep Extension: 12×17.5×3
    • Rope Hammer Curl: 15×22.5×3
    • Reverse Grip Tricep Push Down: 15×27.5×3
  • Abs:
    • Cable Rope Crunch: 20×45.5×5
    • Swiss Ball Crunch: 20×5
    • Ab Rollout (w/wheel): 5 sets to failure
  • Cardio:
    • 15 minute Stair Master HIIT

 


This is where I’ll upload my own workouts so you can see that I practice what I preach. 😉

I would love to hear what you need help with or would like to see, so if you have a suggestion please drop me an e-mail at
yourtrainersamrios@gmail.com.

 Flex


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