Was pressed for time, had a dinner party last night, this is what I did in 1 hour and 15 min.
Leg press:5 plates a side warmup 15 reps
1st set: 7 plates a side 10 reps 5-6 sec neg 2-3 pos
2nd set: 9 plates a side 10 reps " same "
3rd set: 11 plates a side 10 reps " same " ( this was tough )
BTW: These are not the typical knee ups most people do on the the Leg press. Every rep, knees to the chest!
Squats:
1st set: 225 20 reps ass to the floor
2nd set: 225 10 reps to the support bars which I set below parallel. Pause on bars for 1-2 sec, explode up. Feet close together! I almost passed out. Got dizzy.
Leg ext: 3 sets of 10 5-7 sec neg, normal tempo up.
Seated calf raises: 4 sets 10
Shoulders:
Dumbell presses Done w/ slow neg, slightly explosive pos)
60lb 15 reps warmup
1st set: 70lb 10 reps
2nd set: 80lb 10 reps
3rd set: 85lb 8 reps
4th set: 60lb Arnold presses 12 reps
Standing lateral raises: ( One arm lholding onto squat rack, body on slight angle)
1st set: 25 lb 12 reps
2nd set: 30lb 12 reps
3rd set: 35 lbs 10 reps
4th set: Iso Laterals ( I sit on an incline bench to on side at slightly higher than 45 degrees, one arm at a time ) 20 lbs, 15 reps.
** Note that ALL my lateral raises are controled tempo up and neg on the way down I DO NOT PAUSE AT TOP. The key to this movement is to fight gravity on the way down.
Thats it. Short sweet and to the point. I will do Bent over lateral raises Friday with back as I did not have enough time. Peace!
Leg press:5 plates a side warmup 15 reps
1st set: 7 plates a side 10 reps 5-6 sec neg 2-3 pos
2nd set: 9 plates a side 10 reps " same "
3rd set: 11 plates a side 10 reps " same " ( this was tough )
BTW: These are not the typical knee ups most people do on the the Leg press. Every rep, knees to the chest!
Squats:
1st set: 225 20 reps ass to the floor
2nd set: 225 10 reps to the support bars which I set below parallel. Pause on bars for 1-2 sec, explode up. Feet close together! I almost passed out. Got dizzy.
Leg ext: 3 sets of 10 5-7 sec neg, normal tempo up.
Seated calf raises: 4 sets 10
Shoulders:
Dumbell presses Done w/ slow neg, slightly explosive pos)
60lb 15 reps warmup
1st set: 70lb 10 reps
2nd set: 80lb 10 reps
3rd set: 85lb 8 reps
4th set: 60lb Arnold presses 12 reps
Standing lateral raises: ( One arm lholding onto squat rack, body on slight angle)
1st set: 25 lb 12 reps
2nd set: 30lb 12 reps
3rd set: 35 lbs 10 reps
4th set: Iso Laterals ( I sit on an incline bench to on side at slightly higher than 45 degrees, one arm at a time ) 20 lbs, 15 reps.
** Note that ALL my lateral raises are controled tempo up and neg on the way down I DO NOT PAUSE AT TOP. The key to this movement is to fight gravity on the way down.
Thats it. Short sweet and to the point. I will do Bent over lateral raises Friday with back as I did not have enough time. Peace!