https://padlet.com/jaudiino2015/12_1_16_AM Design a workout that consists of at least 6-8 exercises, including sets and reps. Add a motivational picture to make your workout stand out visually. en-us 2016-11-30 15:48:24 UTC 2026-01-17 14:40:06 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Prizecup.png https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101544 Arms:
3x12 barbell curl
3x8 bench press
3x12 cable extension for tricep 
3x12 dumbbell bicep curls 
3x12 Seated tricep press


]]> 2016-12-01 14:10:13 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101544 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101606 Upper body 

Tricep pull downs 
3x10

Bicep dumbbell curls 
3x10

French press 
3x8

Bench press 
3x10

Rows
3x10

30 second wall sits Inbetween 
Alternating with 30 second planks






]]> 2016-12-01 14:10:22 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101606 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101857 Abs]]> 2016-12-01 14:10:54 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141101857 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102278 V bar pull backs 3x12
Dumbbell row 3x 10
Rope pull in towards face 3x 10


up up down down 3x 10
cable round pulls 3 x 12
Inclined or dumbbell push up 3x 10

Lat pull downs  3x 10
dumbbell lat pulls 3x 10
rope lat pull downs  3x 12


]]> 2016-12-01 14:11:50 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102278 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102422 - Tricep/ Bicep/ Forearms
- Tricep cable pushdown  3x10
- Bench Dips w/ plates 3x10
- Barbell Curls 3/4x10 
- Reverse Barbell Curls 
-





]]> 2016-12-01 14:12:12 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102422 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102521 -Warmup: DB press into DB fly 3x12  X bench dips 4x15
- Incline DB press 3x10 X DB Tricep extension 4x10 
-Bench press 4 sets ^ weight X push-ups until failure
- Pec Dec drop set until failure X close grip push-ups until failure]]> 2016-12-01 14:12:26 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102521 jackzagarino5563 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102692 -------------------------------------------------
SHOULDERS

Shoulder press machine 3x12
YTW's 6x6
(Reverse flies 6x10-in between sets)
Neutral grip pull-ups 3x10 
Pronated lateral cable raise 3x10
Plate workout 3 times

]]> 2016-12-01 14:12:49 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102692 ksamuda18 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102705 Legs
Barbell squat 4x15
Leg press 4x10
Leg extension 4x15

]]> 2016-12-01 14:12:51 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141102705 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103022 Legs 
------------------------------------------
To start 1/2 mile jog 

Leg extension 3 sets of 10 reps 

Hip abduction 3 sets 15 reps 

Leg press 3 sets 15 reps 

2 sets 20 body weight squats 

3 sets of suicides 
 
To end a 1/2 mile jog and 1/4 mile cool down ]]> 2016-12-01 14:13:39 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103022 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103274 Full body training complex

Leg press 3x10

Cross training doing all four workouts equal one set do 4 sets

Dumbbell bench 

Dumbbell rows 

Dumbbell shoulder press 

Dumbbell fly's 

To end get on the rowing machine and row for 1000 meters 

Than V sits for a core workout 
And finish with 3 45 second plank ]]> 2016-12-01 14:14:14 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103274 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103450 Biceps!!!
-Barbell curl.
-Alternative dumbbell curl.
-Dumbbell curl.
-Reverse wrist curl.
-Preacher curl]]> 2016-12-01 14:14:41 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103450 averagejoe628 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103654 Craig bender
3x10 
Lateral raises 
Steering wheels 
Shrugs 
Barbell shoulder press 
Dumbbell shoulder press 

]]> 2016-12-01 14:15:07 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103654 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103692 Arms 
Easy curl bar 3x12
30's
Clean ups 
Negative pull-ups 
Forearm]]> 2016-12-01 14:15:12 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103692 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103918 Chest 
Bench 5x10
Chest flys drop set 
Dumbbell press 3x10
Incline dumbbell press 3x10
Clean and press 5x5 
Dips 5x10

]]> 2016-12-01 14:15:44 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141103918 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141104182 Legs

Barbell Squats- 3x10
Bulgarian Split Squats-3x10
Barbell Front Squat-3x10
Lunges
Stiff Leg Deadlifts- 3x10
Leg Press-3x10]]> 2016-12-01 14:16:20 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141104182 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141104555 Squats 
Air Squats 

Leg Extension 
Hamstring Curls

Smith Machine Lunges
Dumbbell Stiff Leg Deadlifts

Abduction 
Adduction 



]]> 2016-12-01 14:17:16 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141104555 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141106402 Machine warm-ups
Lat pull downs with a supersets  rope pull downs 
Single arms dumbbell pulls
Bent over rows
Pull-ups 
V bar pull downs ]]> 2016-12-01 14:21:40 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141106402 mwelch16 https://padlet.com/jaudiino2015/12_1_16_AM/wish/141117047 Upper body(full):

5 min jog ✅

Dumbbell press:✅
10x10
10x10
10x15
10x15
(Every rep was controlled and client felt very she could go up in reps)

5 min jog✅

Side lateral raises:✅
5x12
5x12
5x12
5x15
(Every rep controlled, client felt like she was only able to do 12 reps but executed 15 reps for the last set perfectly and said it felt good)

5 min  jog✅

V bar pull downs:✅
40x15
40x15
40x15
40x15
(Preferred to do pull downs instead of rows and did extremely great form with solid reps)

Dumbbell curls super set with tricep kick backs(no rest breaks):✅
10x10 curl
10x10 kickback
10x10 curl
10x10 kickback 
10x10 curl
10x10 kick back
10x10 curl
10x10 kick back
(Performed all with good form and was able to complete 👍🏼]]> 2016-12-01 14:44:54 UTC https://padlet.com/jaudiino2015/12_1_16_AM/wish/141117047