They opened up a Planet fitness close to my house, I joined them yesterday! Did My arc training this morning!
Cybex Arc – Do 7 times
Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 Pop squats
My supersets the last 2 days!
Day 1 – Legs/Butt/Calves
5 x 20 leg curls
superset
5 x 20 leg extensions
5 x 15 wide smith machine squats
superset
5 x 15 (Each leg) weighted swing lunge
4 x 15 seated leg curl
superset
4 x 15 stationary weighted reverse lunge with barbell
4 x 20 barbell stiff legs
superset
4 x 20 one leg lunge jumps holding on to smith machine bar
2 x 50 slow wide no weight heel-to-butt squats holding on to something and pushing with heels
2 x 50 slow narrow (feet touching) no weight heel-to-butt squats holding on to something and pushing with heels
5 x 20 one leg butt presses
superset
5 x 15 weighted hypers
5 x 20 one leg butt squats on smith machine
superset
5 x 20 good mornings
superset
5 x 20 butt machine
5 x 30 seated calves
superset
5 x 30 donkey calf raises
Day 2 – Shoulders/Chest/Triceps
3 x 10 seated db press
superset
3 x 10 side db lateral raise
superset
3 x 10 arnold press
superset
3 x 10 db rear lateral raise
superset
3 x 20 (5 pound db) straight arm shoulder rotations to front
superset
3 x 20 (5 pound db) straight arm shoulder rotations to back
superset
3 x 15 (5 pound db) butterfly standing with body bent at waist to be parallel with floor
superset
3 x 8 push up
3 x 12 incline fly
superset
3 x 12 incline db press
superset
3 x 12 flat db fly
superset
3 x 12 flat db press
superset
3 x 12 decline fly
superset
3 x 12 db pullover
3 x 12 db nose crushers
superset
3 x 12 standing (two hands on one db tricep extensions
superset
3 x 12 rg pushdowns
superset
3 x 12 db kick backs
superset
3 x 8 cg push ups with elbows at your side using your triceps to do the push up
Holy Smoley! I'm sore!!!!!!!!
