Post by Nelda Newton CFT, SFN on Dec 28, 2011 23:07:37 GMT -5
Light Workout Wednesday's are caught up between two heavy lift days, so I lighten up a bit when not prepping for competition.
Superset these four
. Body Weight Squats 3 x 15
. Lateral Raise Dumbbells 3 x 15 (light)
. Body Weight Sumo Squats 3 x 15
. Dumbbell Shoulder Press 3 x 15 (light)
*Bench Press (light)
. bar weight 2 x 10
. 50% max 1 x 8
. 60% max 1 x 6
*D-bar Cable Crossover
. 30 lb x 10
. 40 lb x 8
. 50 lb x 8
*Tricep Pushup 2 x 10
*Reverse Tricep Pressdown
. 30 lb 1 x 10
*I'm actually violating the rule of working the same muscle groups on consecutive days, so I lightened up the weight, and cut out some sets. I was training one who missed bench/tricep day, and wanted to provide them the full workout from yesterday, while getting my own workout at the same time. NOT a good plan, but an acceptable compromise.
Superset these four
. Body Weight Squats 3 x 15
. Lateral Raise Dumbbells 3 x 15 (light)
. Body Weight Sumo Squats 3 x 15
. Dumbbell Shoulder Press 3 x 15 (light)
*Bench Press (light)
. bar weight 2 x 10
. 50% max 1 x 8
. 60% max 1 x 6
*D-bar Cable Crossover
. 30 lb x 10
. 40 lb x 8
. 50 lb x 8
*Tricep Pushup 2 x 10
*Reverse Tricep Pressdown
. 30 lb 1 x 10
*I'm actually violating the rule of working the same muscle groups on consecutive days, so I lightened up the weight, and cut out some sets. I was training one who missed bench/tricep day, and wanted to provide them the full workout from yesterday, while getting my own workout at the same time. NOT a good plan, but an acceptable compromise.
