Workout links

Deadies
International Chest Day
Shoulder Rehab
Suns Out Guns Out
Shoulders to Boulders
What is Leg Day

Bench
● Pyramids
● Down slow (3), up fast (1); down fast (2) up slow (3); down (2) pause up (2); down pulse
down up. 3-5 for each
● Choose a weight that you can do 10 reps. Do 10 reps, wait 5 seconds. Try to do 10
reps. Wait 5 seconds. Try to do 10 reps. Rack it between each set. You shouldn't be
getting the full 10 in on the last 2 sets so make sure you have a spotter
● One rep max

Legs
● Cables on bottom setting, squats with feet on weights
● Hack slide
● Hamstring curls
● Bulgarian split squats
● Goblet squats (flat, lifted heels, raised platforms)
● Faceplant hamstring curls (partner)
● Hamstring stability ball curls
● Leg press (single leg, narrow, wide, regular)(soul crushers)
● Hip thrusts (with or without deficit)
● Box jumps (single knee to single jump; squats with posterior arm swing; one box to high
let box; Mario jump; sit on box, jump to higher box; dumbbell weighted jumps; hex bar
jumps
● Standing calf raises (feet turned out, normal, pigeon toed
● Seated calf raises (pulses, deficit)

Elevated bench w/ dumbbells (belly down)

● Being weights in front, then to hip, swinging motion
● Weights to chest (90, 45, 0)
● Pulses (up, 2, 3, 4, down)
● Locked arms (elbows 90)
● (Easy bar) sternum at top of bench. Position bar below chest, not arms just hanging
down, curl
● Platter curls (use circular weight, hold like a server, curl almost pressing it out like you're
serving someone)
● Keep elbows locked at 90, live forearms to work triceps
 ● (Lie with back on bench) cross to shoulder and opposite shoulder
● Barbell: wide grip, bring out in front, row at top, back down)
● (Part of giant set with dumbbells, posterior delts) fly (arms out)

Bench with easy bar

● Overhead tri
● Skull crushers
● Inside press (do more, like 10)

Easy bar (i used 35lb); can also use dumbbells

● Partial full partial
● Regular grip, reverse grip, wide grip, wide grip drag curls
● 21’s (bottom half, top half, full)
● Up catch up down

Cables
● Regular: pull down to side, flare thumbs (rope)
● Partial full partial (rope or bar)
● Step back (rope) (5, 5, 5)
● Lying bicep curls (keep elbows on mat) (cable down)
● Bicep curl, up catch up release
● Reverse
● Inside
● With ropes (cable at bottom) curl and flare, full, then partial full partial
● Lapel curls. Cable at chest height. 2 individual grips. Stand way back and curl hands to
chest, keep elbows in same position
● One handle. External, internal
● One handle each hand (cross arms) YTA
● M and W (one in each hand)(keep elbows at shoulder height)
● See core
● Cable on floor. Lunge. Kneel with knee on floor far from cable
● Cable mid level. Side to side, arms straight, hips not moving
● Cable high, kneel on one knee and pull down. Then high to low
● Cable mid.

Dumbbells
● Twisty curls (curl so pinky twists into you)
● Hammer curls (hands by side
● Thigh to shoulder curls
● Zombie curls (curl, 180, back down, 180)
● Outside curls (out to in)
● Isometric curls (arms detached from body, turns weights 180 again and again)
● Flutter curls (hips to belly button, belly button to sternum, sternum to chin)
 ● Work triceps: legs slightly apart, lean forward. Lock elbows at 90, full range of motion,
partial, flex thumbs, raise arms
● Scarecrows (like m and w, NOT one fluid motion)
● Scarecrows w/ press
● Angel wings (palms forward)
● Up middle, Angel wings
● Arnie press, reverse Arnie press
● T (front, side, down; side, front down)
● Clock (3 hand positions)
● Anterior delts, don't really bend elbows, press weights together
● Hammer press (partial full partial)
● Pinky leads
● Giant sets (15 each)(anterior delts): fly (bottom partial, full, top partial), barbell (wide grip,
row up as much as you can without lifting shoulders)
● Giant set (posterior delts): fly, fly on bench (see bench notes), weights in front weight
shifted toward thumbs bring up and back; use barbell, hold behind you, wide grip palms
back, arms up and down
● (Using circle weights)(giant set): standing up and down, no bending arms; steering
wheels with release (lighter weight), press up and in front holding like reading a book
(heavier weight again), press overhead

Pull-up machine
● Regular
● Wide grip
● Corncob (up, left right middle, down)
● Up fast down slow
● Up slow down fast
● Go up half, pause, rest of way up (2 tier)
● Pulse
● Chin up (under grip)

Pulldown bar
● Pull to sternum
● Pull to middle of chest (lower than first)
● Wide grip on bar
● Under grip on bar
● Down, being to you, back out, bring back up
● Down slow up quick
● Down quick up slow
● Swing

Deadlifting
● One rep max
● Sumo
 ● Over under grip
● Under grip rows (to belly button)
● Over grip rows (to belly button)
● Over grip rows (to sternum)
● Good mornings (legs straight, bend back, don't push butt out)
● Penlay rows (remember to stop and bottom, then start again)

Dumbbells
● Bring up, squeeze back, keep pinching on way down, kind of like a slow circle
● Same as first but then open elbows and being elbows back even more
● Bring up and open shoulders, turn head like someone's calling your name
● Row to belly button, then stand up row to sternum

Bench w/ dumbbells
● 3 regular, 3 fly, 3 partial fly, 3 coffin press
● 5 regular, 5 45 degrees inwards, 5 by sides
● (5 fly, 10 barrel presses) x 3 = 1 set
● Barrel press hybrid w/ pause. 3 w/ 3 sec pause, 3 w/ 5 sec pause
● 3 corkscrews, press 1 side then the other, fly one side then the other
● Elevators (5 reps each floor, 3,2,1,2,3) (need a partner)
● Fly workout. 8, hold at bottom for 30 sec, arms bent, 6, repeat, 4, repeat, 2, done
● French press
● French press w/ twist
● Triceps (reach behind)

Rowing machine
● Regular
● With bar: outer, middle, inner
● Under grip on inner or middle
● Do 5, hold for 5 at chest, do 5 more
● Pulses: pull, halfway back, pull, release
● One handle. 90, 45, 0

Pushups
● Regular w/ bands
● Use dumbbell to have one arm, up one regular, then switch
● Down, pulse up
● Down, pulse
● Tricep pushups, use medicine ball or large dumbbell to put your hands on, widen feet a
little bit
● Side tri pushups. Go on left side, left hand grabs right shoulder, right hand on floor.
under left armpit. Pushup using right hand. Keep feet curled close to you. Switch
● Pushups w/ wide arms, 4-6 inches wider than normal stance
● Down slow up quick
 ● Down quick up slow
● Alligators (knee to opposite arm)
● One hand up on large dumbbell. Don't think about arm on floor. Come down then come
up, rotating towards side with arm up on dumbbell. Switch
● Mermaid pushups. Both hands up on dumbbells, waist close to underneath hands. Arch
back like mermaid
● Under the gate
● Windmills. One arm up, catch the floor on the way down. Don't raise, pause then
pushup. Just go right down
● Step in, step out pushups

Core
● Mountain climbers: regular, outside, cross out cross
● Weighted bird dog: straight, angle, straight angle straight
● Lay on mat, weight in each hand, extend opposite arm and leg, arms at 90
● Banded supermans: (feet wider than knees) on knee, on toes, on one foot
● Spiderman walking plank
● Cables: cable on top, heavy weight, ropes. Kneel and tuck upper body, hands on
temples
● Cables: cable on bottom. Kneel on far leg, tilt outwards. Use arms and body to pull single
handle to other side

Misc.
● Farmer walks: weights in hands, shoulders up then back. Weights in back pocket
Workout Journal

Date: Who created Muscles we worked: The Workout:

workout:

3/19/24 Marissa Upper body ● Pullups: 10 regular, easy weight.

5 regular harder weight. Up slow
down fast 5. 3 sets
● Dumbbells: hammer curls 10
each side. Shoulder press, 10. T
middle and out, 10 each. 3 sets
● Pushups. Down slow up quick.
Down quick up slow. Down
pulse up. 5 each. 3 sets

3/21/24 Leilani Lower Body ● Hack Squats- bottom pulse to

full 3x10
● Lying hamstring curls 3x10
● Leg Press- Narrow, Normal,
Wide 3x15
● glute bridges 3x10
● Calve Raises
(out,normal,pigeon) 3x15

3/26/24 Leilani Upper Body ● Bench -

Weight we can do 10 reps
● Hammer Curls 3x12
● Row-
Wide, normal, narrow 3x12
● Triceps-
Full, partial, flex, raise
3x12

3/28/24 Marissa Lower body ● Mountain climbers: regular,

outside 3*25
● Bird dog: straight, angle, straight
angle straight 3*12
● Weighted squats 3*15
● Seated calf raises 3*12

4/2/24 Marissa Upper body ● Bench (down slow up fast) 3*5

● (5 fly, 10 barrel presses) x 3 = 1
set, 2 sets
● Triceps (French press )3*11
● Elevators 2*5
● Rowing machine, regular rows
3*7
4/4 Leilani lower body ● Goblet squats (flat, lifted heels,
raised platforms)
● hamstring curls
● Hip thrusts
● Bulgarian split squats
● calf raises

4/9 Leilani upper body ● bench

● deadlift rows
● hammer curls
● bicep cable curls

4/11 Marissa Lower body ● Hip thrusts

● Standing calf raises
● Dead bug
● Squats with cable
● Hamstring curls

???? Leilani Upper body ● bench

● rows
● hammer curls
● coffee press

4/16 Marissa Upper body ● Bench

● Easy bar partial full partial
● Hammer curls
● Pullups: regular, up slow down
fast, up fast down slow

4/18 Leilani Lower body ● Deadlifts

● Cable squats
● Hamstring curl w/ ball
● Back extensions
● Seated calf raises

4/23 Leilani Upper body ● Bench. Regular. 3 sets 5 sec

rest
● Deadlifts
● French press
● Bicep pullups

4/25 Marissa Lower body ● Hack squats

● Back extensions
● Hip thrusts
● Calf raises
● Bird dog