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Workout update

With my preparations going for the NPC Europa, my daughter, Molly, in town and a busy personal training schedule, last week was really hectic. On Tuesday Tricia wasn’t able to train with me, so I super-setted chest and back. I really got an outstanding pump in my chest and lats and was exceptionally strong in my rowing exercises, even though I was doing chest exercises on the front end of the super-sets. On Wednesday Tricia joined me for a shoulder workout. On Thursday we finished off the week of training with biceps, triceps and abs. On Friday I worked a few hours in the morning then drove to Dallas for the weigh-in. After the weigh-in Diana and I went down to the hotel fitness facility where I did a light full-body workout.

Tuesday Chest and Back super-sets

Bench Press/High Pulley Row 8 super sets Bench Press 3-15 reps Rows 8-15 reps (I did a new personal best in weight on the High Pulley Rows!)

Incline Press/Seated Cable Row 6 supersets Inclines 10, 10, 8, 4, 8, 18 Rows 10, 10, 8, 8, 12, 18

Pec Fly Machine/Straight Arm pulldowns 4 supersets 10-12 each

Wednesday Shoulders:

Seated DB Press 7 sets 20, 15, 15, 12, 12, 10, 10

Lateral Raise 5 sets 12-15 reps

Rear Delt Machine flys 5 sets 12-15 reps

Thursday Arms, abs:

Pressdowns 5 sets 12-15 reps

Seated Tricep Ext 4 sets 15-20 reps

DB Curls 4 sets 10-12 reps

Cable Curls 4 sets 10-12 reps

Hammer Curls 3 sets 10 reps’

Crunches 5 sets 12-16 reps

Dips 40, 30, 23

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