New Routine - Weight Progress

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xtonymarsx

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Week 1

MONDAY - LEGS & ABS

20 min HIIT Eliptical

LEGS

Squats 4x8-10 ---- 225 lbs all 4 sets
Leg Press 3x6-8 --- didnt do
SL DeadLift 3x6-8-- 225 lbs all 3 sets
Leg Ext 3x10-12 --- 225 lbs 2 sets and 270 lbs 1 set
Seated Calf 4x10-12 (slow) --- 115 lbs all 4 sets
Standing Calf 4x10-12 (slow) --- 185, 185, 160, 130

ABS
Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15


TUESDAY - CHEST & BI'S

20 min HIIT Eliptical

CHEST

Incline DB 4x8-10 --- 85 lb DB all 4 sets
Flat BB 3x6-8 ------- 185, 185, 225
High CC 2x8-10 ----- 70 lbs each side
Low CC 2x8-10 ----- 50 lbs each side

BI'S
BB Curl 3x8-10 ------- 70, 70, 80
CBL Preacher 3x8-10-- 60, 60, 50
Iso Hammer Curl 3x8-10 -- 35, 35, 30
RG Curl 3x8-10 ------- 60 lbs all sets
Forearm curls 3x25-30 -- 60 lbs all sets

WEDNESDAY - CARDIO & ABS

20 mins HIIT Bike
20 mins HIIT Eliptical

ABS

Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15

THURSDAY - BACK & TRIS

20 min HIIT Eliptical

BACK

W Pull-ups 4x6-8 ----- 25 lbs added all sets
BB Rows 3x8-10 ------ 225, 225, 245
Pull-downs 3x8-10 ---- 180, 180, 195
Cable Rows 3x8-10 ---- didn't have time to do

TRIS

W Dips 3x8-10 ---------- 45 lbs, 70 lbs, 70 lbs
Skull Crushers 3x8-10 --- 90 lbs all sets
Cable Push-downs 3x8-10 -- 160 lbs all sets
RG Push-downs 3x8-10 ----- didn't have time to do

FRIDAY - Shoulders & ABS

20 min HIIT Eliptical

Shoulders

BB Press 4x8-10
Shrugs 3x8-12
Lat Raises 3x8-10
Front C Raises 3x8-10
Rear Raises 3x8-10

ABS

Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15
 
Week 3

MONDAY - LEGS & ABS

20 min HIIT Eliptical

LEGS

Squats 4x8-10 ---- 2x225, 2x285
Leg Press 3x6-8 --- 2x600, 1x800 (and sets of 6-8 of calf raises using same wieght)
SL DeadLift 3x6-8-- 225 lbs all 3 sets
Leg Ext 3x10-12 --- Didn't do - no time
Seated Calf 4x10-12 (slow) --- 115 lbs all 4 sets
Standing Calf 4x10-12 (slow alternating foot position) --- 185, 185, 160, 130

Shoulders

BB Press 4x8-10 --- 4 x 155
Shrugs 3x8-12------3x315
Lat Raises 3x8-10---2x30's, 1x25's
Front C Raises 3x8-10----- didn't do- no time
Rear Raises 3x8-10----3x20's

ABS
Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15


TUESDAY - CHEST & BI'S

20 min HIIT Eliptical

CHEST

Incline BB 4x8-10 --- 185, 195, 195, 205
Flat BB 3x6-8 ------- 205, 225, 245
High CC 2x8-10 ----- 80 lbs each side
Low CC 2x8-10 ----- 50 lbs each side

BI'S
BB Curl 3x8-10 ------- 95, 105, 115
CBL Preacher 3x8-10-- every other week...switched with hammers
Iso Hammer Curl 3x8-10 -- 40 lbs all sets
RG EZ Curl 3x8-10 ------- 70 lbs all sets
Forearm curls 3x25-30 -- 70 lbs all sets



WEDNESDAY - BACK & TRIS (normally my Thursday workout, but I had to change it this week)

20 min HIIT Eliptical

BACK

W Pull-ups 5x4 ----- 25 lbs added all sets
RG BB Rows 3x8-10 ------ 225, 225, 245
Pull-downs 3x8-10 ---- 180, 180, 195
Cable Rows 3x8-10 ---- didn't have time to do

TRIS

W Dips 3x8-10 ---------- 45 lbs, 70 lbs, 70 lbs
Overhead CBL Extensions 3x8-10 --- 130, 130,140
Cable Push-downs 3x8-10 -- 140 lbs all sets
RG Push-downs 3x8-10 ----- 130 lbs all sets
 
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