MONDAY MAYHEM! BACK/SHOULDERS SUPER SETS

HAPPY MONDAY!!! LETS KICK THE MONDAY BLUES OUT OF YOU WITH SOME SUPERSETS! IF YOUR TRYING TO GAIN SOME DENSITY AND MASS 2-3 SETS 8-10 REPS 60 SEC REST HEAVY WEIGHT AS YOU CAN STAND. FOR TONING UP AND BURNING FAT 3-4 SETS 12-18 REPS 30 SEC REST IN BETWEEN SETS...LETS GO!

• PLATE LOADED PRONE BACK ROW
• MILTARY PRESS WITH BARBELL
• HIGH ROW BARBELL
• SHRUGS PLATE LOADED

• PLATE LOADED LAT PULL DOWN
• DUMBELL SIDE RAISES
• PULL UPS (ASSISTED OR NONE)
• BARBELL FRONT RAISE

• CABLE SINGLE ARM ROW
• EXT ROTATION (CABLE)

SIX PACK TIME!

• WEIGHTED DECLINE CRUNCH
• WEIGHTED DECLINE RUSSIAN TWIST
• SUPER MAN PLANKS

FINISH UP 15-20 MIN OF STEADY BUT NOT TO HEAVY CARDIO TO GET THE BLOOD FLOWING AND MUSCLE REPAIR STARTED. DO WORK!

FRIDAYS WORKOUT UPPER BODY CIRCUIT

YOU MADE IT! ITS FRIDAY TIME FOR A UPPER BODY REFRESHER CIRCUIT STYLE. THIS MEANS 4 SETS 18-20 REPS LOW TO MEDIUM WEIGHT  30 SEC REST NO MORE HEAVY STUFF UNTIL MONDAY GOT IT GET IT GOOD LETS DO WORK THEN!

• DUMBELL BACK ROW
• CHEST FLY
• SHOULDER PRESS/MILITARY PRESS
• BICEP CURLS WITH CURL BAR

• OVER HEAD TRICEP WITH CABLE OR DUMBELL

• CABLE ROW SINGLE ARM
• BENCH PRESS BAR OR DUMBELL
• SHOULDER CIRCLES OUCHHHHH
• PLATE LOADED PREACHER CURLS
• TRICEP KICK BACKS

FINISH WITH 15-20 MIN STEADY PACED CARDIO
DO WORK FITNESS!

Leg Day!!! ouchhh

Heyyyy you ready to kill your legs!!!! Your legs are one of the biggest muscles in your body, when you work them it releases chemicals that help the entire body gain...dont skip leg day...No one enjoys going up the stairs at home the next day but no pain no gain right!?

• SQUATS W BAR
• DEADLIFTS
• SEATED CALF RAISE

• LEG EXTENSION MACHINE
• PRONE LEG CURL MACHINE
• STANDING CALF RAISE

• WEIGHTED LUNGE
• ABDUCTION MACHINE
• ADDUCTION MACHINE

***LETS FINISH WITH SOME ABS!

• 1 MINUTE PLANK
• KNEE UPS ON CHAIR
• WEIGHTED SIDE BENDS

FINISH UP WITH 15-20 MIN OF STEADY CARDIO TO GET THAT BLOOD FLOWING INTO YOUR MUSCLES AND REPAIR STARTED

FOR THE ABOVE WORKOUT YOU WANT TO GO 3-4 SETS 8-12 REPS  DO WORK!

EMAIL ME WITH ANY QUESTIONS JENKFITLIFE@YAHOO.COM

REST DAY

Good morning,afternoon,evening....today is a rest day. Take this day to exercise the most important muscle your brain. Re-evaluate your purpose for working so hard in the gym or the track or where ever you get fit. Make sure everything you are working so hard for is for you and you alone. Be proud of your accomplishments thus far and imagine a year from now what they will be and where you will be at! Have a good rest day all!

"A man is but the product of his thoughts what he thinks, he becomes."
-Ghandi

Todays workout Bicep/Tricep

Todays workout

• Seated preacher curl w curl bar
• reverse curls with curl bar

• Tricep pull down cable
• seated overhead tricep cable
• Pose curls

• Incline DB curls
• Hammer Curl DB

• Tricep Dips body weight
• Triangle Pushup body weight

Triceps (3-4 sets) Bicep (3 sets heavy as you can)


A human being is capable of doing great things. Show yourself what you can do and be proud of the determination you showed.
DO WORK

Todays workout back/shoulders

Great workout for back and shoulders Im doing this today how about you!

• BENTOVER BARBELL ROW
• ARNOLD PRESS DUMBELL
• FRONT TO SIDE RAISE DUMBELL
• PLATE LOADED OR CABLE LAT PULLDOWN
• EXT. ROTATION CABLE MACHINE
• SEATED CABLE ROW
• SHRUGS WITH DUMBELLS HEAVY HEAVY
• CABLE SHOULDER RAISES FRONT TO BACK
• REVERSE PULL UPS ON THE SMITH MACHINE

AB CIRCUIT

• DECLINE OVERHEAD PLATE CRUNCH
• PLATE LOADED FLUTTERS
• PLATE RUSSIAN TWIST
• PLANK UP/DOWNS

AS HEAVY WEIGHT AS YOU CAN PREFORM 10-15 REPS 3-4 SETS EACH EXERCISE FOLLOWED UP WITH 10-15 MIN CARDIO ENDURANCE

DO WORK!