#57 Postby Simi » Wed Feb 08, 2012 2:22 pm
9.2.2012
BACK/LEGS
I actually did TWO workouts today! It's probably not ideal, but I trained back in the morning, and took a colleague of mine through a basic leg session in the afternoon.
Here's what I did for back:
Dumbbell pull-overs
10kg x 15
12kg x 12
15kg x 12 - repeated x 2
Bent over dumbbell rows
17kg (each side) x 12 - Repeated x 4
T-bar row
25kg x 12 - Repeated x 4
Last set was a dropset to 20kg x 10
Iso row machine supersets
Superset
40kg (20kg each side) x 10 - wide grip
40kg (20kg each side) x 10 - close grip
Repeated x 4
Lat pull-down
35kg x 12
40kg x 10 - repeated x 3
Barbell bent over row
35kg x 12
40kg x 10 - repeated x 3
I won't write the weights here, as I was paying more attention to instructing my friend, and also my legs were so sore from all the running I've been doing, so the weight was nothing impressive. It was more of a recovery session for me, I wasn't concerned with lifting heavy. Still felt it though!
Hack squats
4 sets, 12 reps
Leg press
4 sets, 12 reps
Leg extension/b]
3 sets, 12 reps
[b]Lying leg curl
3 sets, 12 reps
Standing Leg curl
3 sets, 12 reps
Abductors
3 sets, 12 reps
Calf Press
3 sets, 12 reps