https://padlet.com/jaudiino2015/dwpm2 Made with love en-us 2016-11-18 17:36:35 UTC 2016-11-18 17:54:06 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Playcontrol.png https://padlet.com/jaudiino2015/dwpm2/wish/138778441 Today's training session is going to target legs
- We'll start by warming up on the stair climber, 5 minutes with a 30 second break after 2min 30 seconds 
- We're then going straight to squats. A comfortabe weight will be configured then squatted for 5 sets 10 squats each
-leg extensions are an excellent follow up. These are going to burn the quads at an exponential rate. 5 x 15 short breaks in between
- Calf raises will follow. 5 x 15. This will allow the quads to cool off before our next excercize
- Leg press is next,  10x3
-lunges until failure each set
-Back onto the stair climber for another 5 minutes

]]> 2016-11-18 17:38:05 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778441 https://padlet.com/jaudiino2015/dwpm2/wish/138778464 butt

Squats 10x3
Glute machine 10x3
Romanian deadlift 8x3
Bridge 15x3
Lunges 10x3






]]> 2016-11-18 17:38:08 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778464 https://padlet.com/jaudiino2015/dwpm2/wish/138778469 We will be training legs and core

Squats
4sets/10reps
Leg press
4/10
Bosu squat
4/10
Leg extension
4/10
Seated leg curl
4/10]]> 2016-11-18 17:38:09 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778469 https://padlet.com/jaudiino2015/dwpm2/wish/138778500
Okay today is lower body day.

Squats (70% of your 1rpm) 
4x8

Deadlifts (75% of your 1rpm)
3x6

Leg curls 3x12

Leg extensions 3x12

Cool down with stretches and light cardio



]]> 2016-11-18 17:38:13 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778500 mwelch16 https://padlet.com/jaudiino2015/dwpm2/wish/138778533 Leg Workout 

Warm up: 
2 sets
20 jumping jacks
10 leg raises
Lunge
30 second plank


Leg Press 3x10
Leg extension 3x10
Leg curl 3x10 




]]> 2016-11-18 17:38:18 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778533 https://padlet.com/jaudiino2015/dwpm2/wish/138778534 Arms 


Tricep rope pull downs 4 sets of 12-15

Bicep cable curl 4 sets of 12-15 

SS with controlled hammer curls 12 reps 


]]> 2016-11-18 17:38:18 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778534 https://padlet.com/jaudiino2015/dwpm2/wish/138778541 2016-11-18 17:38:19 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778541 https://padlet.com/jaudiino2015/dwpm2/wish/138778653 Back attack

-overhand pulldowns  4x15
-overhand BB row 6x10
-row machine neutral grip 5x12
-underhand pull down 5x12]]> 2016-11-18 17:38:37 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778653 https://padlet.com/jaudiino2015/dwpm2/wish/138778733 Arm Workout
  > Triceps Kickbacks (3 sets)
  > Bicep Curls (3 sets)
  > Bar Dips 
  > WTSST Chin-ups 
  > Tricep Extensions (2 sets)
> Bicep Hammer Curls (2 sets)

]]> 2016-11-18 17:38:51 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778733 https://padlet.com/jaudiino2015/dwpm2/wish/138778841 CHEST AND TRICEPS
Warm Up-
15 push ups
3 sets

Cable flies
3 sets 8-12 reps
"Scoop" cable flies
3 sets 8-12 reps

Flat bench press
3 sets 8-12 reps

DB press
3 sets 8-12 reps

Tricep press down
3 sets 8-12 reps

Close grip bench
4 sets 15 reps lightweight

Finisher
Medicine ball push ups

]]> 2016-11-18 17:39:07 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778841 https://padlet.com/jaudiino2015/dwpm2/wish/138778898 LEG DAY: 
-Smith machine squat
Superset w/
-Lunges 
-Cable Kickbacks
-DB deadlift
-Leg extension 
-Leg curl
-Adductor machine 
-Abductor machine 

]]> 2016-11-18 17:39:20 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778898 myannucci16 https://padlet.com/jaudiino2015/dwpm2/wish/138778987 The workout that we will be doing today is chest 

CARDIOOO!!!
5 mins- walk,run,walk
(Good speed for you)

CHEST workout 
(Light but effect weight for you)
Dumbbell chest press 3x12
Machine flys 3x12
Incline dumbbell press 3x12
Push-ups 3x12

BENCH PRESS!!!!!
Close grip bench press 2x 7 
Regular press 2x 7 
(weight that's a s challenging)]]> 2016-11-18 17:39:33 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138778987 https://padlet.com/jaudiino2015/dwpm2/wish/138779003 Legs
Barbell Squat. 4 sets, 4-6 reps.
Dumbbell Lunges. 4 sets, 12 reps each leg.
Leg Press. 3 sets, 12-15 reps.
Lying Leg Curls. 3 sets, 12 reps.
Leg Extensions. 3 sets, 20 reps.
Standing Calf Raises. 4 sets, 12 reps.]]> 2016-11-18 17:39:35 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138779003 averagejoe628 https://padlet.com/jaudiino2015/dwpm2/wish/138779049 Chest workouts

Push-ups X30

Flat bench press X10
Cable pull ups X10
Inclined dumbbell presses X12
Cable flies X12

]]> 2016-11-18 17:39:42 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138779049 https://padlet.com/jaudiino2015/dwpm2/wish/138779130 - Bench press
-barbell curl
-cheese cake factory ]]> 2016-11-18 17:39:56 UTC https://padlet.com/jaudiino2015/dwpm2/wish/138779130