CohibaRobusto
Elite
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- Feb 7, 2020
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Leg Curl With Pillow Under Quads For Extra-Cushiony Cozy Cotton Comfort - 3 x 20
Lol, you carrying yout pillow around the gym or working out at home still?
Leg Curl With Pillow Under Quads For Extra-Cushiony Cozy Cotton Comfort - 3 x 20
Lol, you carrying yout pillow around the gym or working out at home still?
After 60 squats, failed 60 calf raises, and 60 deadlifts...could not walk right for 2~3 days.
Was forced to skip leg day. There is a fine line between ambitious and insanity!
Trap Bar Deadlift - 3 x 20
Dumbbell Concentration Curl - 2 x 20
Hammer Bar Curl - 2 x 20
The Amazing Spider-Man Curl - 2 x 20 ...my spidey sense is tingling
Incline Alternating Dumbbell Curl - 2 x 20
lol i'll never forget the time i went to go see hell yea with an exgf, she got shitfaced and caused a scene we ended up having to leave right before they went on. :32 (8):
Leg day is the only day I have to be real careful with because it's a fine line for me between doing enough and doing too much. Overtraining legs is the worst. No other muscle group for me is so succeptible to that.
Thank you!
The more detailed version:
Monday
Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress
Barbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress
Barbell Close Grip Bench Press - Compound - Push - (4) - Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior), Pectoralis Major (Sternal), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress
Dumbbell Shoulder Press - Compound - Push - (8) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress
Dumbbell Incline Shoulder Raise - Isolated - Push - (2) - Serratus Anterior, Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise
Dumbbell One Arm Shoulder Press - Compound - Push - (12) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular), Obliques, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBOneArmShoulderPress
Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
https://www.exrx.net/WeightExercises/PectoralSternal/DBPullover
Light Bar Pullover - Isolated - Pull - (8) - Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head), Teres Major, Deltoid (Posterior), Rhomboids, Levator Scapulae, Pectoralis Minor
https://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover
Dumbbell Kickback - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/DBKickback
Hammer Bar Standing Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBTriExt
Hammer Bar Lying Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt
Dumbbell Shoulder Internal Rotation (on floor) - Isolated - Pull - (6) - Subscapularis, Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Latissimus Dorsi, Teres Major, Deltoid (Anterior)
https://www.exrx.net/WeightExercises/Subscapularis/DBInternalRotationFloor
Wed
Dumbbell Push Sit Up - Compound - Push - (6) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/DBPushSitUp
Lying Leg Raise - Compound - Pull - (8) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/BWLyingLegHipRaise
Dumbbell Side Bend - Isolated - Pull - (5) - Obliques, Quadratus lumborum, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/Obliques/DBSideBend
Dumbbell Lying Hip Abduction - Isolated - Push - (4) - Hip Abductors, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
https://www.exrx.net/WeightExercises/HipAbductor/DBLyingHipAbduction
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
https://www.exrx.net/WeightExercises/Quadriceps/BBSquat
Dumbbell Alternating Side Lunge - Compound - Push - (5) - Quadriceps, Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus
https://www.exrx.net/WeightExercises/Quadriceps/DBSideLunge
Trap Bar Deadlift - Compound - Pull - (6) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
https://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift
Barbell Straight Leg Deadlift - Compound - Pull - (4) - Hamstrings, Erector Spinae, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift
Dumbbell One Arm Straight Leg Deadlift - Compound - Pull - (6) - Erector Spinae, Obliques, Quadratus lumborum, Hamstrings, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift
Leg Extension - Isolated - Push - (1) - Quadriceps
https://www.exrx.net/WeightExercises/Quadriceps/LVLegExtensionH
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
https://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurlH
Friday
Barbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow
Dumbbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow
Barbell Rear Delt Raise - Isolated - Pull - (8) - Deltoid (Posterior), Deltoid (Lateral), Trapezius (Upper - Part II), Levator Scapulae, Brachialis, Brachioradialis, Biceps Brachii, Wrist Flexors
https://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise
Dumbbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Brachialis, Brachioradialis, Rhomboids
https://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow
Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
https://www.exrx.net/WeightExercises/TrapeziusUpper/TBShrug
Dumbbell Upright Shoulder External Rotation - Isolated - Pull - (4) - Teres Minor, Infraspinatus, Deltoid (Posterior), Supraspinatus
https://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation
Dumbbell Raise - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Posterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises
Dumbbell Upright Row - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Anterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow
EZ Bar Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/BBCurl
Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/DBInclineCurl
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl
Dumbbell Spider Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBProneInclineCurl
EZ Bar Reverse Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl
Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl
Light Bar Reverse Wrist Curl - Isolated - Pull - (1) - Wrist Extensors
https://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl
Light Bar Wrist Curl - Isolated - Pull - (1) - Wrist Flexors
https://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl
Dumbbell Seated Pronation - Isolated - Push - (1) - Pronators
https://www.exrx.net/WeightExercises/Pronators/DBSeatedPronation
Dumbbell Seated Supination - Isolated - Pull - (2) - Supinators
https://www.exrx.net/WeightExercises/Supinators/DBSeatedSupination
Dude I almost pulled this thread up in the hotel gym to find some creative back workouts!