Back Day!

Hey guys! so again this isn’t the workout i do everytime i do back, and this isn’t meant for everybody. This is was just works for me and the way i like to do things.

Sumo Deadlift

warm up set

  • 1×10 /65
  • 1×10 /85
  • 1×10 /115

1×5 /135

1×5 /145

1×3 /155

1×1 /165

Deficits

standing on a 45 pound plate

  • 3×5 /135

Lat Pull Downs

1×10 /40

1×10 /50

1×8 /60

One Arm Lat Pull Downs

2×10 /30

1×10 /40

Cable Rows

1×5 /50

1×5 /60

1×5 /70

Tricep Extensions

1×10 /30

1×10 /45

1×10 /50

 

The End.

Chest, Biceps, and Abs

Hey guys! So this is the workout i did yesterday to hit Chest, Biceps, and Abs. I know this workout won’t work for everybody, but i did some experimenting before i knew what workouts worked best for me. So i hope this works for some of you, and/or helps you realize what does and doesn’t work for you!

Chest Press

warm up set 1×10 /45

working set

  • 2×10 /55
  • 2×8 /65
  • 1×8 /75

Depending on what i’m doing that day which today was a lighter day, my weight varies. so my 1 rep max for bench is 100 pounds. So if I’m working up to my max i normally do one set and less reps.

Dumbbell Chest Press

3×10 /15

then i superset my dumbbell chest press with dumbbell flies

Dumbbell flies

3×10 /15

One Arm Dumbbell Chest Press

right arm 3×10 /15

left arm 3×10 /15

So the weight, reps, and sets all stayed the same because the weight for me was a medium difficulty. I knew i had two more exercises to get through so i didn’t want to push myself to failure.

Chest Flies

1×12 /30

1×12 /40

1×12 /45

last rep hold for 30 seconds on each set

Push Ups

2×8

And that’s all i did for my chest workout, and my workout isn’t the same everytime i do it. I change up the weight, rep, and sets depending on if it’s a heavy day, light day, or both.

 

Hammer Curls

1×10 /10

2×10 /15

Dumbbell Bicep Curls

2×10 /10

1×8 /15

Cable Curls

1×10 /30

1×10 /40

1×10 /50

Abs

my ab workouts vary on how I’m feeling that day actually. and i only do about 2-3 exercises when i do them. weightlifting requires lots of core strength so i always force myself to do them even if i’m tired (or starving).

Russian Twist

2×50 /10

Toe Touchers

2×12

toe touchers is when your opposite hand and foot touch when you lift up to crunch with you abdominals.

The End.

 

That was my work out for the day! I hope this helps anyone in need, thank you so much!