Workouts - 9/25, 9/26, 9/27 · Kettlebell Warriors

Workouts - 9/25, 9/26, 9/27

9/25 - Legs - Squats - five sets on Smyth machine - 135, 155, 175, 185 - all for ten reps; and 205 for five reps.

leg extensions five sets - 95 pounds - 15 reps. Leg press machine five sets - 185 for 8 reps.

Leg raises - 3 sets of 12.

9/26 - Biceps - Seated alternating kb curls - 3 sets -10 reps - 25 pounds; straight bar spider curls on incline bench with fat grips - 5 sets of 12 reps - 40 pounds; preacher curls on machine - five sets - 12 reps - 50 pounds.

triceps - Cable pushdowns - long bar for five sets - 12 reps 45 pounds; seated triceps pushdown with rope - 3 sets 12 reps - 40 pounds; kb triceps extensions - 3 sets of 12 45 pounds; close grip bp - 80 pounds 5 sets - 12.

Rope crunches - 3 sets of 2 minutes with 65 pounds.

9/27 - Shoulders - Kb press - 3 sets with 25 pounds - 12 reps.

Press behind neck bb - five sets -8 reps - 45, 55, 65, 75, 85.

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