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Old 03-05-2012, 09:29 PM
Magson13 Magson13 is offline
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Join Date: Oct 2009
Posts: 854
I'm currently on day 5 of the flu, so I haven't been to the gym in 5 days But my most recent dumbbell workout went as follows:

Circuit 1:
-Chest press- 75 pounds, 5-6 reps, 5 sets
-Shoulder lifts- 75 pounds, 6-7 reps, 5 sets
(Not sure what the actual name of this is, but it is the lift where you keep your arms at your side, and you pull your shoulders straight up)

Circuit 2:
-Bicep curls- 40 pounds, 7-8 reps, 5 sets
-Tricep extensions- 30 pounds, 6-8 reps, 5 sets
-Front delt lifts- 25 pounds, 5-6 reps, 5 sets

Circuit 3:
-Chest fly- 60 pounds, 5-6 reps, 5 sets
-Rear delt lift- 30 pounds, 6-7 reps, 5 sets
-Middle delt lift- 25 pounds, 4-5 reps, 5 sets

Circuit 4:
-Bent over row- 60 pounds, 8-10 reps, 5 sets
-Shoulder press- 45 pounds, 5-7 reps, 5 sets
-Scanner- 30 pounds, 5-7 reps, 5 sets
(Not sure what this is called either, it is the lift where you bend your elbow at ninety degrees, and go from holding it in front of your body, to the outside of your body, while keeping your elbow in place... Looks like a scanner going across)

Circuit 5:
-Zatterman curls- 25 pounds, 6-8 reps, 5 sets
-Wheel turn- 25 pounds, 4-5 reps, 5 sets
(Not sure about this one either. You hold a weight plate straight in front of you, and turn it like you tirn the steering wheel of a car)



That's for strength training. I alternate between strength training, endurance training, and a new one I have dubbed cardio-based weight training, which is basically just endurance training, but even less weight, more reps, and almost no break time between sets. I do 4-6 weeks of each session, then switch to the next one. Upper body one day, lower body the next day. I also switch between free weights and machines.
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