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Big Brother and online Hunger games.
nmh95

nmh95's blogBlog

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  11. Blog Hub
  12. Shoulder, Bicep, Tricep Workouts
  13. Back & Chest
  14. Legs (Glutes & Hamstrings Focus)
  15. Legs (Quad Focus)
  16. Skincare Routine
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Back & Chest

1stNov 7, 2022 by nmh95
Core
- 25 reps x 4 sets Russian Twists (includes 8 lb medicine ball)
- 25 reps x 4 sets of Assisted Crunches
- 50 reps x 4 sets of Scissor Kicks
- 1 minute x 3 sets Standard Plank
- 20-25 reps x 4 sets of Kettlebell Around The World (10-12 clockwise, 10-12 reverse clockwise) (18-20 lbs kettle bell)

Back
- 12 reps (125 lbs) 10 reps (130 lbs) 10 reps (135 lbs) Single Arm Lat Press
- 12 reps (100 lbs) 10 reps (120 lbs) 10 reps (140 lbs) Seated Row
- 12 reps (80 lbs) 10 reps (90 lbs) 10 reps (90 lbs) Single Arm High Angle Row
- 12 reps (165 lbs) 10 reps (170 lbs) 10 reps (175 lbs) Back Extensions or 12 reps x 3 Supermans
- 12 reps (80 lbs) 10 reps (90 lbs) 10 reps (100 lbs) Assisted Pull Up Machine

Chest
- 12 reps (140 lbs) 10 reps (150 lbs) 10 reps (160 lbs) Decline Press
- 12 reps (140 lbs) 10 reps (150 lbs) 10 reps (160 lbs) Machine Press
- 12 reps (110 lbs) 10 reps (120 lbs) 10 reps (130 lbs) Chest Fly Machine
- 12 reps (17.5 lbs) 10 reps (20 lbs) 10 reps (22.5 lbs) Low-to-High Cable Fly
- 12 reps (20 lbs) 10 reps (22.5 lbs) 10 reps (25 lbs) High-to-Low Cable Fly

Cardio
- 30 minutes 12x3x30 Treadmill (12 incline, 3.1 speed, 30 minutes)
- 30 minutes Cycling

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