Ok guys, I'm on a new regime here, 60 min workout 45 Front Squats 45 Pull Downs 45 Bench Press 45 Shoulder Press 60 Hip Thrusters 2 x tabata 8 minutes 5 minutes cooldown
probably gonna do full body at the gym...still recovering from a lower back injury a while ago so im using machines for legs because regular squats still make the lower back uncomfortable.. Incline chest press 3 x 10-12 at 260-270 lbs Chest fly machine 3 x 10-12 at 230-240lbs Back extensions holding a 45 lb plate 3 x 12 Rows 3 x 12 at 160 lbs Leg press machine 3 x 20+ at 400 lbs (machine max, could do more) Calf raises 3 x 15 at 400 lbs (machine max, could do more) Drag curls 3 x 8 w/ 30 lb dumbbells Bicep curls 3 x 8 w/ 40 lb dumbbells Tricep behind the head single arm extension 3 x 8-12 w/ 35 lb db Tricep rope pulldowns 3 x 8-10 w/ 130-140lbs resistance Reverse curls 3 x 12 w/ 30 lb bar (tossed this in to work on wrist and forearm strength) Forearm roll up 30 x 3 w/ 30 lb bar (more wrist and forearm strength) Ab crunch machine w/ 140 lbs resistance 3 x 12 Ab rotator machine w/ 145 lbs resistance 3 x 15
Did some thorough cleaning went for a mile or two walk some jumping jacks maybe do some arms real quick