I just got done with my 2 day break and decided this morning at school that i was gunna work my ass off. I did a morning and afternoon workout. Here they are.
Morning:
Elevated Wide Grip Pushups : 15,15,12
One Arm Dumbell Row: 10,10,10 - 45lbs
Bentover Dumbell Row: 10,12,10,10 - 100lbs
Backward Situps ( To work lower back ) - 10,10,12 - 20lbs in hands
I then just practiced deads and good mornings as i have just started.
Afternoon: ( I mixed it up a litte as i didnt exercise my forearms in almost a week).
Military Press:10,10,10 - 70lbs
Front Raises: 10,10,10 - 25lbs each arm
Lateral Raises: 10,10,10 - 20lbs each arm
Dumbell Wrist Curls - 30,30,30 - 20lbs
Barbell Reverse Wrist Curls - 20,25,20 - 30lbs
Barbell Wrist Curls - 25,25,30
Bike Crunches - 80,80 ( Felt a really sharp pain in my thigh for some reason).
Overhead Barbell Extension - 15,15,15 (30 sec),10 (30sec), 8 (30 sec),6(30), 2
Wrist Roller (Cable) - 2 up-down, 2 up- down, 1 up-down, 1 up-down.
Morning:
Elevated Wide Grip Pushups : 15,15,12
One Arm Dumbell Row: 10,10,10 - 45lbs
Bentover Dumbell Row: 10,12,10,10 - 100lbs
Backward Situps ( To work lower back ) - 10,10,12 - 20lbs in hands
I then just practiced deads and good mornings as i have just started.
Afternoon: ( I mixed it up a litte as i didnt exercise my forearms in almost a week).
Military Press:10,10,10 - 70lbs
Front Raises: 10,10,10 - 25lbs each arm
Lateral Raises: 10,10,10 - 20lbs each arm
Dumbell Wrist Curls - 30,30,30 - 20lbs
Barbell Reverse Wrist Curls - 20,25,20 - 30lbs
Barbell Wrist Curls - 25,25,30
Bike Crunches - 80,80 ( Felt a really sharp pain in my thigh for some reason).
Overhead Barbell Extension - 15,15,15 (30 sec),10 (30sec), 8 (30 sec),6(30), 2
Wrist Roller (Cable) - 2 up-down, 2 up- down, 1 up-down, 1 up-down.