DeMario’s Weekend Warrior Workout

DeMario’s Weekend Warrior Workout

 

Day 1: Chest, Back, Shoulders, and Legs

 

CHEST Workout (without stopping or as a circuit) 5 sets of 10 reps per stations

 

  1. Bench Press 225 Pounds (Prefer 185lbs)
  2. Incline Dumbbell Press 60 Pounds (minimum) or more
  3. Push Ups

 

Bench Press Pyramids using five 10 lb. plates on each side of the Olympic bar and cycle it all the way down to the bar.

 

SHOULDER Workout (without stopping) 5 sets 10 reps per station

 

  1. Dumbbell Overhead Shoulder Press using 80 Pounds.
  2. Dumbbell Lateral Raises using 40 Pounds.
  3. 45-Pound Plate Overhead Raises

 

Dumbbell 50’s using 10 or 15 Pound Dumbbells

  • (10) Lateral Raises
  • (10) Front Deltoid Raises
  • (10) Rotator Cuff (elbows connected to waist)
  • (10) Sun Gods Straight Arms
  • (10) Over Head Press

 

BACK Workouts (without stopping) 5 sets of 10 reps

 

  1. Barbell or Dumbbell Rows
  2. Pull Ups
  3. Wide Grip Pull Downs

 

Burn Outs on Seated Cable Rows

 

End the workout with one set of 90’s on the Leg Press Machine using 180 Pounds

Feet Wide – 18 reps, 12 reps, 6 reps

Feet Close – 16 reps, 10 reps, 4 reps

Feet Low – 14 reps, 8 reps, 2 reps

(That’s a total of 90 reps in one set)

 

 

 

 

 

 

 

Day 2: Biceps, Triceps, and Legs

 

BICEPS Workout (without stopping) 5 sets of 10 reps

 

  1. Incline Dumbbell Bicep Curls
  2. 30’s Barbell
  3. Close Grip (10 reps)
  4. Medium Grip (10 reps)
  5. Wide Grip (10 reps)
  6. 25-Pound Dumbbells Curls15reps

30-Pound Dumbbells Curls10 reps

35-Pound Dumbbells Curls 8 reps

  1. Alternating Dumbbell Curls
  2. Dumbbell Preacher Curl

 

TRICEPS Workout (without stopping) 5 sets of 10 reps

 

  1. Triceps Extension on Cable Machine- 4 sets equals 1 set.
  • 80-Pounds 15 reps x 2
  • 40-Pounds10 reps x 2

 

  1. Overhead Triceps Extension
  • 80-Pound Dumbbells 10 reps
  • 50-Pound Dumbbells 15 reps
  1. Standing Dumbbell Triceps with 40 Pounds
  2. Dips

 

End the workout with one set of 90’s on the Leg Press Machine using 180 Pounds

Feet Wide – 18 reps, 12 reps, 6 reps

Feet Close – 16 reps, 10 reps, 4 reps

Feet Low – 14 reps, 8 reps, 2 reps

(That’s a total of 90 reps in one set)

leg presses

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s