Saturday Lift
This is the workout new Meathead gave me. I modified it when things were too hard (quad ext) or too easy (free motion chest/reverse flys).
Look at me improving, collin! pump swole!
I also added core work to ever 3rd exercise and grouped them into cycles; 2 lift things + a core, do that cycle twice then move on.
Smith Machine Split Squat
Wt
10ea
Reps
10x2
Medicine Ball Glute Raises
Wt
Reps
10x2
HS Quad Ext
Wt
20ea
Reps
10x2
Transverse Lunges BB on Shoulders
Wt
yellow
Reps
15x2
HS Lat Pull
Wt
45ea
Reps
10x2
Plank Shoulder Touches
Wt
Reps
20x2
FreeMotion Chest Flys (h=7, w=7)
Wt
7.5
Reps
10x2
FreeMotion Reverse Flys (h=11, w =7)
Wt
2.5
Reps
10x2
Body bar + Band Bicep Curls (blue bar, green band)
Wt
Reps
20x2
Rope Tricep Extensions
Wt
25
Reps
10x2