Tag: LSKM

Hello Everyone,

Welcome to another segment of the workout schedule you have or just another workout variation you would like to do.  I can give you a heads up…its hard and will burn but it’s worth it!

Chest and Back: 3 set’s x Circuit

1. Incline DB Bench Press & One Arm DB Row [Superset]

2. DB Incline Flys & Push ups until Failure [Superset]

3. Chin Ups & Bent over Alternating Locomotive DB Row

4. Pull Ups (Assisted if needed with Chair) until Failure

2 minute rest – REPEAT

Hello Everyone,

So another great time for a workout during some free time. I designed this one as a Full Circuit. 36 minutes!!!! You can go hard for that long!!

Shoulder & Leg Lactate Slam: 3 sets

1.Step Ups – 10x each leg (20 total)                               Step Up

2. Walking Curtis P’s – 10-15 meters or 16x                Curtis P

3. Clean and Press -10x                                                      Clean and Press

4. Standing DB Alternating Shoulder Press – 10x each side  Alternating Shoulder Press

5. Calf Raises – 20x                                                           Standing Calf Raise

6. Squat to Press (Thrusters) -10x                             Thruster

1 minute & 30 sec rest –  REPEAT!!!

 

 

Hello Everyone,

This is yet another Amazing Workout Designed by LSSD group. Hope you push yourself to your limit like we do and get the results you deserve.

 

Bicep/Tricep Phenomenon:         

Each exercise must be done with 15 sec in between each!  You will be receiving 2 minutes of active recovery at the end of each set.

Biceps: 4 sets of 8-10 reps

1.Alternating DB Bicep Curl (Superset)

Isolation Hammer Curl (Right Arm only/Left Arm only/Right Arm only/Left Arm only)

15 sec rest –

2. 21 Pyramid Curls

• 7 Bottom Half Curl
• 7 Full Range Curl (1:1)
• 7 Full Range Resistance Curl (2sec up:5 sec down)

15 sec rest –

3.Triple Threat Curl:

• Grab a pair of dumbbells. While standing, curl one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of hammer curls with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm curls for an additional 8-10 reps.

2 minute Jog!! Active Recovery – GO GO GO!!! Do it another 3 times!!!

After 4 sets of Biceps – move on to Triceps

Triceps: 4 Sets x 8-10 reps

1.Rope Tricep Press-Down (Superset)

• With – Tricep DB Kick Back

15 sec rest

2. Incline Tricep DB Extensions

• Grab a pair of dumbbells. While on an inclined bench or hill, keep one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of tricep extensions with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm DB (dumbbell) tricep extensions for an additional 8-10 reps.

15 sec rest –

3.21 Pyramid Dips

• 7 Bottom Half (SINK LOW)
• 7 Full Range (1:1)
• 7 Full Range Resistance Curl (2 sec down:5 sec up)

2 minute Jog!!! GO GO GO! Repeat for 3 more sets!

 

Hope you all feel the burn!

Good Luck