Rob's Weekly Workouts

1. Pec Deck4x15-20
2. Incline Smith Machine Chest Press3x8, 1x12-15
3. Cable Flys High to Middle5x15
4. Machine Chest PressTop set 10, then 2x12
5. Cable Curl4x12-15
6. Seated Dumbbell Curl x Standing Hammer Curl4x12
7. Preacher Curl3x12-15

Cardio: 200 cals

1. Lat Pullover4x15
2. Assisted Pull-ups4x12
3. Chest Supported Machine RowTop set 10, then 2x12
4. Single Arm Cable Row4x15
5. Rope Tricep Pushdown x Lat Pulldown3x12-15
6. Behind Head Tricep Press4x12

Cardio: 200 cals

1. Leg Extensions3x15, 1x20
2. Smith Machine SquatTop set 8, then 2x12
3. Leg Press (close stance)4x12, drop set on last set
4. Leg Curl4x15
5. Dumbbell RDL3x12-15
6. Hanging Ab Raises5x15

Cardio: 200 cals

1. Wide Bar Lat Pullover5x15
2. T Bar Row (chest supported preferred)1 warm-up, 3x12 working sets
3. Under Grip Lat Pull-down x Rope Lat Pullover4x10, 4x15
4. Dumbbell Row3x10
5. Wide Grip Assisted Pull-ups x Dumbbell Shrugs4x12
6. Hanging Ab Raises5x15

Cardio: 200 cals

1. Pec Deck5x15
2. Incline Machine or Barbell PressTop set 2, then 4x12
3. Machine Shoulder Press5x8-12
4. Single Arm Cable Lateral Raises1x12, 2x15, 2x20
5. Cable Flys x Pushups4x15-20
6. Seated Front Raises x Seated Lateral Raises3x12, 2x15
7. Behind Head Tricep Press5x10
8. Straight Bar Tricep Pushdown4x10

Cardio: 200 cals

1. Leg Extensions5x15
2. Leg Curl3x12
3. Hip Abduction3x15
4. Leg Press2x12 warm-up, 4x10 working sets
5. Smith Machine SquatsTop set 8, then 2x12
6. Single Leg Bulgarian Split Squats3x12
7. Hanging Ab Raises5x15

Cardio: 200 cals