Rob's Weekly Workouts

1. Pec Deck3x15
2. Incline Barbell Chest PressTop set 3, then 3x6
3. Standing Lateral Raises x Seated Lateral Raises2x10, 2x15, 1x20
4. Pec Deck x Reverse Pec Deck5x15
5. Machine Shoulder Press4x12
6. Cable Flys x Pushups3x15-20
7. Single Arm Cable Lateral Raises x Hanging Ab Raises3x20, 4x15

Cardio: 225 cals

1. Lat Pulldown x Rope Lat Pullover x Rope Tricep Pushdown4x12-15
2. Smith Machine Barbell Row x Straight Bar Tricep Pushdown4x8-10, 4x15
3. Dumbbell Row x Behind Head Tricep Press4x12, 4x10-12
4. Seated Dumbbell Curl x Seated Hammer Curl4x8-12
5. Seated Chest Supported Machine Row3x12 each arm
6. Rope Hammer Curl2x12, 2x15, 2x20

Cardio: 225 cals

1. Pec Deck3x15
2. Incline Dumbbell Chest PressTop set 8, then 3x12
3. Flat Barbell Bench Press x Cable Flys4x12, 4x15
4. Standing Barbell Curl x Rope Hammer Curl4x8, 4x15
5. Incline Barbell Chest Press x Incline Dumbbell Flys3x12, 3x8 heavy
6. Barbell 21s3x failure
7. V Bar Cable Curl2x12, 1x20

Cardio: 225 cals

1. Standing Lateral Raises x Behind Head Tricep Press3x15
2. Dumbbell Shoulder PressTop set 12, then 2x10
3. Straight Bar Lat Pullover x Lat Pulldown5x15, 5x10
4. Wide Cable Grip Row x Rope Lat Pullover x Rope Tricep Pushdown4x10, 4x15
5. Standing Lateral Raise x Seated Calf Raises1x20, 1x15, 1x12, 1x10, 1x20
6. Chest Supported Row of Choice4x10
7. Hanging Ab Raises5x15

Cardio: 225 cals

1. Single Leg Curl5x12
2. Barbell RDL4x8-12
3. Single Leg Bulgarian Split Squats3x12
4. Barbell Squat4x12
5. Laying Leg Curl3x15
6. Ab Crunches x Oblique Twist4x12

Cardio: 225 cals