single arm row

Back Day had me sweating my 🍑 off

Deadlifts 5x8

Rotating bent over row 3x12

Dumbbell Reverse Fly 4x10

Straight Arm Pull Down 3x12

Tri Set vvv

*Lat Pulldown 3x10 

*Lat Pulldown Behind Head 3x10

*Close Grip Lat Pulldown 3x10

Single Arm Row 3x10 each arm

Bicep Burn Out 

30 outward curls

30 front curls

30 hammer curls

^^^back to back to back x2

this had my arms feeling some type of way 💦

Level 1: Workout Regimen

***Four Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

WEEK 1

DAY 1

A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.

DAY 2

A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps
Only rest when needed.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg

DAY 3 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

DAY 4

A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Face Pull: 2 sets of 20 reps

DAY 5 - ARMS, SHOULDERS

A1. Machine military press
A2. Preacher curls
B1. Dumbbell hammer curls
B2. Overhead extension
C1. Dumbbell arm extensions
C2. Shoulder shrugs
D1. Tricep pull downs
D2. Kettle arm extension
E1. Shoulder blasts
E2. Push ups

DAY 6 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

Week 2: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 3: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 4: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

After my workout, I spent my morning arguing a very annoying parking ticket. Still smiling though because my new shoes will be here tomorrow and I kicked butt during my workout :)

Also, I’d like to point out how much of a safe space I think tumblr is. I would never feel comfortable posting sweaty, unflattering pictures anywhere else. I feel like you guys get it though and I can show me at all gross/sweaty/cute/put together phases in my life and I enjoy that!

30 Mins Cardio then Back/Bis

Bicep curls                              3 sets of 15
Dumbbell Single Arm Row     3 sets of 15
Hammer Curls                         3 sets of 15
Cable Rows                             3 sets of 15
Lat Pull Downs                       3 sets of 10
Smith Upright Row                 3 sets of 15
Machine Rear Fly                    3 sets of 15

instagram

Never skip back day, I wanted to share a great workout with you guys.
Warmup with either wide grip pull-ups or assisted pull-ups

1. Incline Chest supported row, first set shoulder down and back and maintaining through motion. Squeeze at top. Complete 4x10
2. Straight arm lat pulldown (superset with chest supported), keep elbows slightly bent. Focus on stretch at top and punching chest forward at bottom 4x15 light weight
3. Neutral Antler grip pulldown, focus on stretch at top and squeezing at bottom, I personally like to do these by the floor. 3x12 dropset on 3rd set
4. Single arm dumbbell row, open upper body up, try not to sit back to much and flare elbow with each row 3x10
5. Wide grip seated row, focus on neutral back position, end position should straight up not lying back 3x10
6. Dumbbell pullovers 2x15


Use the supplements i use💪🏼 know what goes into you body, @promixnutrition Use code billyL10 at checkout or click on link

Song by my buddy Conor darvid- @conordarvidofficial

#bodybuilding #training #gains #backday #fitfam #fitness #fitspo #gym #classicphysique #motivation #personaltrainer #workout #hardwork
(at Determined Fitness)

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Let’s get fit! 11/2

So this dish was not what I intended to make. I wanted to make a yellow curry but half way through cooking I realised I had no coconut milk.. 😧. I had to think on my feet and that’s one skill I don’t have with cooking. But with some help from mum we managed to pull off this stew from what we had in the cupboard. And I’ll admit I am very proud of myself cause it tasted so good! Maybe one day I’ll be able to cook without using a recipe 😆👩🏽‍🍳

Single arm row 10 x 3 4kg
- Arnold press 10 4kg
DB Chess press 15 x 3 4kg
- DB flyes 10 4kg
Side lateral raise 8 x 3 4kg
- upright rows 10 4kg
21s 3kg
Push ups until fail

2

If you look carefully… this is a new mirror lol! 

Getting up for the gym today was rough, but I made it and I had a killer workout! I went a little earlier than usual today because I have a midterm today that I needed time to study for, but honestly the gym wasn’t busy at all and I kind of loved it, so I might continue getting up just a bit earlier! 

Today was cardio and back/bis :) my workout for this day is normally a bit longer with some smith upright rows, machine rear fly, etc.. but I needed to get going so I could study a bit more!

Something cool I noticed after this workout is that my flexibility from stretching after really has improved! 

30 mins cardio then Back/Biceps:

Bicep curls                              3 sets of 15 (20 lbs)

Dumbbell Single Arm Row     3 sets of 15 (30 lbs)

Hammer Curls                        3 sets of 15 (20 lbs)

Cable Rows                            3 sets of 15 (66 lbs)

Lat Pull Downs                       3 sets of 10 (77 lbs)

Back and biceps 💪🏻

Deadlift warmup 95x1, 95x3, 105x5
Deadlift working sets
115 X 3
120 X 1+
115 X 3
110 X 3
105 X 3
95 X 5+

Rear delts 4x10
Single arm dumbbell row 4x12
Close-grip lat pulldown 4x10
Cable row 4x12
Face pulls 3x12
Reverse grip lat pulldown 3x10
Hyperextensions 3x6

EZ bar curls 3x8
Incline curls 3x10
Cable hammer curls 3x10

2

<p>This lighting sucks so bad! My forehead is looking crazy 😹 I didn’t weigh in this morning because I didn’t have time, so I’m going to try to tomorrow. The good thing about being higher in body fat is having boobs again- last year I was seriously considering a boob job because I dropped down to a really sad looking B. Now they are back to looking normal, so I hope they’re here to stay! I’m going to try not to lose body fat too fast to prevent the same thing from happening this time around. Here was my food for the day!<br>
Premier protein shake<br>
About a cup of grapes<br>
Pollo tropical tropichop- brown rice, black beans, corn, tomatoes<br>
Three eggs<br>
Boiled plantain<br>
About a cup and a half of chocolate special k cereal<br>
Two small salmon fillets<br>
Beets</p>

<p>Here was my workout for the day!<br>
Bent over rows 15 each arm x 4 @ 15 lbs<br>
Lat pull downs x 4, 15 reps @ 40 lbs, 2 sets of 15 reps @ 50 lbs, and 8 reps @ 60 lbs<br>
Single arm rows (elbow out) x 15 each arm <br>
Assisted chin ups x 4, 2 sets of 10 @ 60 lbs resistance, 2 sets of 15 @ 80 lbs resistance<br>
Bicep curls x 20 @ 10 lbs for two sets, then x 15 for two sets<br>
Two sets of hammer curls x 15 @ 10 lbs</p>

<p>I wanted to do more hammer curls and regular row but didn’t have time! Later on, I did my usual 30 min stairs routine, but I think the machine I first used was broken because at level 5 it seemed way too slow and easy. I got onto a new one after 12 minutes, and I noticed a big difference in level of difficulty 😕 for a second I thought I had just built endurance, but I guess I wasn’t doing my workout as I should’ve. Oh well. It’s the commitment to cardio that matters. Afterwards, I did a half mile run @ 6 mph!</p>

3

6/21/2017 training block 1 day 3 - heavy deadlifts

competition deadlifts: 260x3x4 Double initiation deadlifts: 185x3x3 Barbell RDL: 105x4x8 Bent over single arm row: 30x4x10

Deadlifts went really well! I was nervous, but I referred back to my cue sheet and had a really solid initiation with each rep. I definitely could’ve/should’ve gone heavier with all of my accessories tonight, but I wanted to make sure my form was good before jumping into any heavy weight. I need to be doing RDL’s with at least 135 tbh. Rows could’ve gone up to 40 maybe, but double initiation deadlifts were at an appropriate weight.

IT WAS MY LAST DAY OF WORK AND I FOUND A TATTOO ARTIST I LOVE. TODAY WAS A GOOD DAY! Also, these shorts were only $7 and they’re my new faves. I’m going to go back and buy more because they fit well and don’t cut into your midsection.

anonymous asked:

what does your back routine consist of?

Here’s an example back workout that I do:
Pull ups - AMRAP
Standing bent over row
Seated row close grip and single arm
Face pulls
Rear deltoid extensions
Standing lat pull down
Seated lat pull down
Back flies
Single arm dumbbell row
Upright row
Push ups - AMRAP

instagram

Everyday is another up hill battle 👊🏼

Superset
•Wide grip lay pulldown 4sets of 12 w/ dropset on last

•single arm dumbbell row 4 sets of 12


#bodybuilding #workout #training #motivation #gym #dedication #fitfam #fitness #gains #classicphysique #workout #shredded

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Back and bis ✔️ crying while doing cardio for the first time in weeks ✔️ new @fabletics outfit ✔️ back and bis has always been my favorite! Actually… Pull days are usually my favorite ☺️ PR’d on DB single arm rows, one set of 10 at 50lbs, if I’m feeling ballsy I’ll try 60 next week 😬 the nice thing about not being in prep is working out does not feel like a chore, it’s something I do because I WANT to not because I have to be stage ready in “x” amount of weeks. There was a good 8 weeks out of my 22 week long prep that I had to drag myself to the gym. And now, I purposefully block out two hours of my day so that I can de-stress and lift before reality sets in. Aka homework. If working out feels like a chore, change what you’re doing, find something you actually enjoy and go for it! Working out should be the best part of your day, not the worst. And if you’re like me and tired 24/7 drink a sugar free monster… Or two… And a scoop of watermelon C4 and then you’ll be ready to go 😏😂 really though. 😳 ____________________________________ ❤️ use the code “Marisa” for 25% off and free shipping on Cellucor.com ❤️

P.E 10 JULY

[FitnessFirst]

TUES
PRESS:
5-5-3-3-1-1 push press @
WORK:
EMOTM 10 alt
6 kipping T2B
12 pillar to planks
WOD:
4 rounds for time
5 sand bag Front squats @ heavy
10 KB swing snatches (5ES) @ 16

THURS
CHAIN:
Pull 1 DL every 30 secs for 12 mins @ 80
WORK:
3 rounds
5 KB Strict press each arm @
5 heavy KB step ups @
WOD:
4 rounds for time
12 KBSDLHP @ 24
12 box jumps @ 20
24 DU

WEEKEND
CHAIN:
5-5-5-5 Back squat @ 60+
PRESS:
3 rounds
7 Kipping pull ups
7 Heavy single arm DB/KB rows each arm @ 20
WOD:
3 rounds for time
21 Push jerks @ 30
15 Sit ups
9 burpees over the bar

anonymous asked:

girl leak your workout routine

This is what I started with. I switch up the numbers a lot

MONDAY - CHEST/BACK
Flat-Bench Dumbbell Chest Flys: 2 sets of 10 reps
Flat-Bench Dumbbell Bench Press: 2 sets of 8-10 reps
Single-Arm Dumbbell Row: 2 sets of 10 reps (each arm)
Wide-Grip Lat Pulldown: 2 sets of 10 reps

TUESDAY - CALVES/ABS
Leg extension: 3 sets of 15 reps
Standing Calf Raise: 3 sets of 12-15 reps
Decline weighted crunch: 2 sets of 10 reps
Plank: 60 seconds
Side crunch: 3 sets of 10 reps (each side)
Toe touches: 3 sets of 10 reps
Russian twist: 3 sets of 10 reps (each side)

WEDNESDAY - ACTIVE REST (cardio)

THURSDAY - BICEPS / TRICEPS
Bicep curls: 3 sets of 10 reps
Hammer curls: 3 sets of 10 reps
Triceps Extension: 3 sets of 15 reps
Bench Dips (triceps version): 3 sets of 10 reps

FRIDAY - SHOULDERS/ABS
Dumbbell Front Raise: 3 sets of 10 reps
Seated Dumbbell Lateral Raise: 3 sets of 10 reps
Dumbbell Shrug: 3 sets of 10 reps
Incline-Bench Dumbbell Press: 3 sets of 10 reps
Bicycle crunches: 2 sets of 15 reps
Reverse crunches: 2 sets of 12-15 reps
Double leg raise: 2 sets of 12-15 reps

SATURDAY - LEGS/GLUTES
Leg adduction: 2 sets of 15 reps
Leg abduction: 2 sets of 15 reps
Leg press: 2 sets of 15 reps
Alternating walking lunges: 2 sets of 20 reps (10 reps each leg)
Leg extension: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 12-15 reps
Wide squats: 2 sets of 10 reps (squeeze on the way up)
Glute Bridge or Single Leg Glute Bridge: 2 sets of 10 reps
Donkey Kicks: 2 sets of 10 reps (each leg)
Chair Kick: 2 sets of 10 reps (each leg)

SUNDAY - REST!!

(I also go on YouTube for random ab workouts haha and walk A TON!)