Leave a comment

Workout 2 Arms

Bench press and seated row. Do one set each back and forth with a short rest between

Bench Press: start with bar, add 5lbs ea side ea time

45lbs (bar) 15 reps

55lbs 12 reps

65lbs 8 reps

75lbs 6 reps

45lbs 20 reps

Seated Row:

50lbs 15 reps

60lbs 12 reps

70lbs 8 reps

80lbs 6 reps

50lbs 20 reps

Lat Pulldown and Shoulder press (up overhead with barbell) Do one set of each with a short rest between

Lat pulldown:

50lbs 15 reps

60lbs 12 reps

70lbs 8 reps

80lbs 6 reps

50lbs 20 reps

Shoulder Press (up overhead with barbell)

30lbs steady, then do 15 reps, 12 reps, 8 reps, 6 reps and 20 reps

Single arm chest press and Single arm row 3 sets of 12 each. Short rest between

Single arm chest press: Lay on back on bench, with one 15lb dumbbell and raise straight up. Elbow stays at 45degree

Single arm row, with one 20lb dumbbell. Focus on pulling through elbow, not shoulder

Single arm straight pulldown and lateral shoulder raise with 5lb plate pinky’s up 3 sets of 12 each

Handle pull down, triceps. 30lbs single arm

Lateral shoulder raise, hold a 5lb plate in each arm, raise straight out to sides. Pinky’s up

Skull crusher and bicep curls 3 sets of 15 each

Skull crusher: lay on bench on back with 20lb barbell over face. Elbows bent, raise up keeping elbows tight

Bicep curl: 30lb barbell, simply do bicep curls. Flex at top

Assisted pullup and dips 140lbs (on knees)

3 sets of 5 each. Pull ups, then dips.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

The Flexible Baker

Fitting as much into as little as possible

Thought Catalog

Thought Catalog is a digital youth culture magazine dedicated to your stories and ideas.

Serotonin Junkie

jousting with the windmills in my mind


This site is the cat’s pajamas


I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!

Officially Gluten Free

Have your cake and eat it too, without feeling sick.

Running, Lifting and Life

The day to day of a marathoner in training and self admitted gym rat.

My Foray Into Food Storage

A regular gal learning about Food Storage, Home Cooking, Canning, Gardening, and more!

Fat, Short, or Slow Runners Blog

Let us inspire you in your running journey

Fitness Tips and Tricks

Stay In Shape with Eric Granata

%d bloggers like this: