3/18 Workout: Full Body Weight Lifting Routine
Today I performed the same full body weight lifting routine that I performed just a couple of days ago. This particular weight lifting routine consists of a warm up set (or 2 depending on the exercise) followed by a set of reps that are performed until failure. It’s a nice change from the workouts I’ve been doing so I’ll be keeping it up for at least the short term.
Squats
- Warm up: 1 set x 6 reps, 200#
- 1 set x 12 reps, 250#
Deadlifts
- Warm up: 1 set x 7 reps, 200#
- 1 set x 13 reps, 280#
Seated Rows
- Warm up: 1 set x 9 reps, 160#
- 1 set x 20 reps, 175#
Lying Rows
- Warm up: 1 set x 9 reps, 35# dumbbells
- 1 set x 20 reps, 30# dumbbells
Decline Bench Press
- Warm up: 1 set x 5 reps, 175#
- 1 set x 10 reps, 195#
Arnold Press
- Warm up: 1 set x 9 reps, 25#
- 1 set x 9 reps, 35#
Front Plate Raise
- Warm up: 1 set x 9 reps, 25# plate
- 1 set x 20 reps, 35# plate
EZ Bar Triceps Extension
- 1 set x 20 reps, 65#
Concentration Curls
- Warm up: 1 set x 11 reps, 25#
- 1 set x 11 reps, 35#
Shrugs
- 1 set x 50 reps, 45# plate
Standing Calf Raises
- 1 set x 33 reps, 245#
Cable Crunches
- 2 sets x 50 reps
Till next time,
Rog