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  1. #16
    Join Date
    Oct 2016
    Posts
    120
    15 minutes bike
    15x3 45lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    15x3 45lb rowing machine
    15 3lb dumbbell curls
    15 5lb dumbbell curls
    15 8lb dumbbell curls
    15 3lb dumbbell hammer curls
    15 5lb dumbbell hammer curls
    15 8lb dumbbell hammer curls
    15 3lb dumbbell tricep extension
    15 5lb dumbbell tricep extension
    15 8lb dumbbell tricep extension

  2. #17
    Join Date
    Oct 2016
    Posts
    120
    Tried doing drop sets:

    60lbx5 wide grip lat pull down
    45x10
    30x15
    15x20

    60lbx5 close grip lat pull down
    45x10
    30x15
    15x20

    60lbx5 rowing machine
    45x10
    30x15
    15x20

    200 counts on skipping rope

  3. #18
    Join Date
    Oct 2016
    Posts
    120
    Tried doing drop sets:

    60lbx5 wide grip lat pull down
    45x10
    30x15
    15x20

    60lbx5 close grip lat pull down
    45x10
    30x15
    15x20

    60lbx5 rowing machine
    45x10
    30x15
    15x20

    200 counts on skipping rope

  4. #19
    Join Date
    Oct 2016
    Posts
    120
    10 minutes stationary bike

    Drop sets:

    8x15lb dumbbell curls
    15x10lb
    20x5lb

    8x15lb dumbbell hammer curls
    15x10lb
    20x5lb

    8x15lb alt dumbbell curls
    15x10lb
    20x5lb

    8x20lb tricep dumbbell extensions
    15x15lb
    20x10lb

    8x10lb single arm tricep dumbbell extensions
    15x5lb
    20x4lb

  5. #20
    Join Date
    Oct 2016
    Posts
    120
    10 minutes stationary bike

    Drop sets:

    8x15lb dumbbell curls
    15x10lb
    20x5lb

    8x15lb dumbbell hammer curls
    15x10lb
    20x5lb

    8x15lb alt dumbbell curls
    15x10lb
    20x5lb

    8x20lb tricep dumbbell extensions
    15x15lb
    20x10lb

    8x10lb single arm tricep dumbbell extensions
    15x5lb
    20x4lb

  6. #21
    Join Date
    Oct 2016
    Posts
    120
    350 counts jump rope
    5 sets:
    15 20lb kettlebell swing
    45 second 50lb kettlebell farmer's walk

    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

    120 counts jump rope

  7. #22
    Join Date
    Oct 2016
    Posts
    120
    5 mins stationary bike
    300 counts jump rope
    60 burpees

    4x15 dumbbell hammer curls
    4x15 dumbbell curls
    4x15 alt hammer curls
    4x15 alt dumbbell curls
    3x15 overhead triceps extension

    weights are at 2lb - 5lba

    abdominals:
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks

  8. #23
    Join Date
    Oct 2016
    Posts
    120
    5 mins stationary bike
    300 counts jump rope
    60 burpees

    4x15 dumbbell hammer curls
    4x15 dumbbell curls
    4x15 alt hammer curls
    4x15 alt dumbbell curls
    3x15 overhead triceps extension

    weights are at 2lb - 5lba

    abdominals:
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks

  9. #24
    Join Date
    Oct 2016
    Posts
    120
    Haven't trained in like a week, so today I tried to do a total body workout.

    500 counts jump rope
    10 minutes stationary bike
    3x10 burpees

    3x15 35lb kettlebell squat
    3x15 35lb kettlebell sumo squat

    3x15 10lb overhead shoulder db press
    3x15 10lb db lateral raise

    3x15 45lb wide grip lat pulldown
    3x15 close grip lat pulldown
    3x15 seated cable rows

    3x15 flutter kicks
    3x15 bicycle crunches

    3x10 20lb db bench press
    3x10 20lb barbell bench press
    3x10 10lb db flys

    3x50m 50lb farmer's walk

    --

    Also I just want to keep these on here for future reference:

    https://www.amazon.com/Pure-Protein-...s=protein+bars
    https://www.amazon.com/CLIF-BUILDERS...s=protein+bars
    https://www.amazon.com/Gatorade-Prot...in%2Bbars&th=1
    https://www.amazon.com/Fit-Miss-BCAA...rds=bcaa+women
    https://www.amazon.com/Fit-Miss-BCAA...rds=bcaa+women

  10. #25
    Join Date
    Oct 2016
    Posts
    120
    Quote Originally Posted by millie View Post
    Great..way
    Hey, thanks

  11. #26
    Join Date
    Oct 2016
    Posts
    120
    15 minutes stationary bike

    350 skipping rope



    3x15 30lb kettlebell squats

    3x15 30lb kettlebell sumo squats

    3x15 30lb romanian deadlifts

    3x15 10lb barbell squats

  12. #27
    Join Date
    Oct 2016
    Posts
    120
    5 rounds

    15 burpees
    15 wall balls
    15 jump squats
    15 kettlebell swings
    15 mountain climbers

  13. #28
    Join Date
    Oct 2016
    Posts
    120
    5 rounds

    15 burpees
    15 wall balls
    15 jump squats
    15 kettlebell swings
    15 mountain climbers

  14. #29
    Join Date
    Oct 2016
    Posts
    120
    200 counts jump rope
    5 minutes HIIT on stationary bike

    3 rounds
    15 15lb single arm kettlebell swing to press
    15 20lb ball slam
    15 20lb kettlebell swing

  15. #30
    Join Date
    Oct 2016
    Posts
    120
    4x15 dumbbell hammer curls
    4x15 dumbbell curls
    4x15 alt hammer curls
    4x15 alt dumbbell curls
    3x15 overhead triceps extension

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