Guest guest Posted September 30, 2011 Report Share Posted September 30, 2011 I love S & H so much. You do this nice and heavy! Nice job, girl! Good morning! Today was S & H Chest & Back. I was looking forward to it, but knew it would be tougher then the legs and shoulders. I like that this workout uses on dumb bells. CHEST: Bench press 25 (15 reps) 3 setsFlys 20 (15 reps) 3 setsIncline bench press 20 (12 reps) 3 setsIncline flys 20 ( 12 reps) 3 sets optional set of Slow & Heavy pushups- skipped these. My chest was toast. BACK: Rows set 1 - double arm using 25 (12 reps- 3 sets) sets 2 and 3- single arm using 30 ( 12 reps- 3 sets)Pullovers set 1 and 2 34 ( 12 reps) set 3 30 ( 12 reps) this one killed!!Deadlifts- skipped Floor work: Lower Back (Supermans) Abs- planks Have a great day! ~~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 30, 2011 Report Share Posted September 30, 2011 I love S & H so much. You do this nice and heavy! Nice job, girl! Good morning! Today was S & H Chest & Back. I was looking forward to it, but knew it would be tougher then the legs and shoulders. I like that this workout uses on dumb bells. CHEST: Bench press 25 (15 reps) 3 setsFlys 20 (15 reps) 3 setsIncline bench press 20 (12 reps) 3 setsIncline flys 20 ( 12 reps) 3 sets optional set of Slow & Heavy pushups- skipped these. My chest was toast. BACK: Rows set 1 - double arm using 25 (12 reps- 3 sets) sets 2 and 3- single arm using 30 ( 12 reps- 3 sets)Pullovers set 1 and 2 34 ( 12 reps) set 3 30 ( 12 reps) this one killed!!Deadlifts- skipped Floor work: Lower Back (Supermans) Abs- planks Have a great day! ~~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2011 Report Share Posted October 26, 2011 Good morning! So I did end up getting some back soreness, but only when I touch those areas. Today I did the shoulder work from my mish mosh disk and also worked legs. I started out with legs and finished the Maximum Intensity Strength. I had already done the upper body and just had the lower to get done, so I thought this would be a good time. Here's how it all went: Warm up Squats (Barbell) ( 2 sets) 30 Static Lunges (Barbell) ( 2 sets of 16 reps) 30Plie Squats 30 BBGood Mornings (quarter deadlifts) ( did calve raises instead)Rear lunges 12 DB Rear lunges off step 10 DB After that, I started the shoulders mish mosh. Pyramid Upper Body seated rear flys/lateral raise, upright rows ( up only) 3/5/7 Slow & Heavy Front Raise ( 2 sets) 12 reps- 8 Side Lateral Raise ( 2 sets) 12 reps- 10 Posterior Delt raise ( 2 sets) ( did the slow 8 reps) 5 Seated Overhead Press ( 1 set) 15 Gym Style Seated Overhead Press ( 2 sets) 12 Lateral Raise ( 2 sets) 10/8 Rear Delt Raise ( 2 sets) 8 Slow & Heavy Side Lying Rotator Cuff exercise ( 2 sets) 3 All of that took an hour. It actually felt longer than that though. Have a great day!~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2011 Report Share Posted October 26, 2011 I BET it felt longer! Awesome! Good morning! So I did end up getting some back soreness, but only when I touch those areas. Today I did the shoulder work from my mish mosh disk and also worked legs. I started out with legs and finished the Maximum Intensity Strength. I had already done the upper body and just had the lower to get done, so I thought this would be a good time. Here's how it all went: Warm up Squats (Barbell) ( 2 sets) 30 Static Lunges (Barbell) ( 2 sets of 16 reps) 30Plie Squats 30 BBGood Mornings (quarter deadlifts) ( did calve raises instead)Rear lunges 12 DB Rear lunges off step 10 DB After that, I started the shoulders mish mosh. Pyramid Upper Body seated rear flys/lateral raise, upright rows ( up only) 3/5/7 Slow & Heavy Front Raise ( 2 sets) 12 reps- 8 Side Lateral Raise ( 2 sets) 12 reps- 10 Posterior Delt raise ( 2 sets) ( did the slow 8 reps) 5 Seated Overhead Press ( 1 set) 15 Gym Style Seated Overhead Press ( 2 sets) 12 Lateral Raise ( 2 sets) 10/8 Rear Delt Raise ( 2 sets) 8 Slow & Heavy Side Lying Rotator Cuff exercise ( 2 sets) 3 All of that took an hour. It actually felt longer than that though. Have a great day!~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2011 Report Share Posted October 26, 2011 I BET it felt longer! Awesome! Good morning! So I did end up getting some back soreness, but only when I touch those areas. Today I did the shoulder work from my mish mosh disk and also worked legs. I started out with legs and finished the Maximum Intensity Strength. I had already done the upper body and just had the lower to get done, so I thought this would be a good time. Here's how it all went: Warm up Squats (Barbell) ( 2 sets) 30 Static Lunges (Barbell) ( 2 sets of 16 reps) 30Plie Squats 30 BBGood Mornings (quarter deadlifts) ( did calve raises instead)Rear lunges 12 DB Rear lunges off step 10 DB After that, I started the shoulders mish mosh. Pyramid Upper Body seated rear flys/lateral raise, upright rows ( up only) 3/5/7 Slow & Heavy Front Raise ( 2 sets) 12 reps- 8 Side Lateral Raise ( 2 sets) 12 reps- 10 Posterior Delt raise ( 2 sets) ( did the slow 8 reps) 5 Seated Overhead Press ( 1 set) 15 Gym Style Seated Overhead Press ( 2 sets) 12 Lateral Raise ( 2 sets) 10/8 Rear Delt Raise ( 2 sets) 8 Slow & Heavy Side Lying Rotator Cuff exercise ( 2 sets) 3 All of that took an hour. It actually felt longer than that though. Have a great day!~ Quote Link to comment Share on other sites More sharing options...
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