#bitesizedarmy

WEEK 4 COMPLETE!!! So overall this week has been...out of control to say the least. A lot has happened and with that a lot of bad eating has happened, and I mean A LOT!!! But one week is not going to take away any progress I have made so I am looking ahead to meal prepping and having a good healthy week coming up :)

Day3-Back:

Lat Pulldown-55lbs-10reps, 60lbs-10reps, 70lbs-10reps, 2 sets of 80lbs-10reps

One Arm DB Row-30lbs-10reps, 35lbs-10reps, 40lbs-10reps

BB Row-35lbs-12reps, 2 sets of 45lbs-12reps, 55lbs-12reps

Straight Leg DB Deadlifts-30lbs-12reps, 35lbs-12reps, 2 sets of 45lbs-12reps

Back Extensions-4 sets of 20

Day 4-Shoulders:

BB Incline Shoulder Press-25lbs-12reps, 35lbs-12reps, 2 sets of 45lbs-12reps

One Side Lateral Raise-2 sets of 7.5lbs-10reps, 10lbs-10reps, 12.5lbs-10reps, 15lbs-10reps

DB Front Raises-3 sets of 7.5lbs-10reps, 2 sets of 10lbs-10reps

DB Shoulder Press-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps, 25lbs-10reps

Seated Lateral Raises-7.5lbs-12reps, 10lbs-12reps, 12.5lbs-10reps

Car Drivers w/ 10lb plate-3 sets of 30sec.

  Day 5-Arms:

Alternate Incline DB Curl-12.5lbs-10reps, 2 sets of 15lbs-10reps, 2 sets of 20lbs-10reps

Seated Preacher Curl-5lbs-10reps, 10lbs-10reps, 2 sets of 15lbs-10reps

Hammer Curl-12.5lbs-12reps, 2 sets of 15lbs-12reps, 20lbs-12reps

Concentration Curl-2 sets of 12.5lbs-8reps, 2 sets of 15lbs-8reps

Incline Close Grip Push up-5 sets of 8

Skull Crushers-10lbs-10reps, 15lbs-10reps, 20lbs-10reps, 2 sets of 25lbs-10reps

Close Grip EZ Bar Bench Press-20lbs-10reps, 30lbs-10reps, 40lbs-10reps

Abs:

Six Inches-5 sets of 30sec

Roman Chair Knee Raises-4 sets of 10

Scissor Kicks-3 sets of 15

Week 3-Day 5 Arms:

Alternate Incline DB Curls-12.5lbs-10reps, 15lbs-10reps, 20lbs-10reps

Standing BB Curl-25lbs-10reps, 3 sets of 35lbs-10reps, 45lbs-10reps

Seated Preacher Curl-bar-10reps, 5lbs-10reps, 10lbs-10reps, 2 sets of 15lbs-10reps

Close Grip DB Bench Press-12.5lbs-15reps, 15lbs-15reps, 20lbs-10reps

Close Grip BB Bench Press-35lbs-12reps, 45lbs-12reps, 55lbs-12reps

DB Tricep Extension on Bench-15lbs-15reps, 20lbs-15reps, 2 sets of 25lbs-15reps

  Week 4-Day 1 Chest:

Staggard Arm Push Ups on knees-4 sets of 10reps(5 on each arm)

High Cable Flyes-20lbs-15reps, 30lbs-15reps- 35lbs-15reps

Decline DB Fly-12.5lbs-12reps, 2 sets of 15lbs-12reps, 20lbs-12reps

Close Grip Smith Machine Bench Press-10lbs-10reps, 20lbs-10reps, 25lbs-10reps, 30lbs-10reps

Around the Worlds-3 sets of 10lbs-15reps

BB Bench Press-55lbs-8reps, 65lbs-8reps, 75lbs-4reps, 75lbs-2 reps

  Day 2-Legs:

Body Weighted Squats-5 sets of 30

BB Squats-65lbs-10reps, 75lbs-10reps, 85lbs-10reps, 95lbs-10reps

Front Box Squats-45lbs-8reps, 55lbs-8reps, 65lbs-8reps

Weighted Jump Squat-25lbs-10reps, 35lbs-10reps, 45lbs-10reps

Goodmornings-25lbs-15reps, 35lbs-15reps, 45lbs-15reps, 55lbs-15reps

Single Leg Leg Press-50lbs-10reps, 70lbs-10reps, 90lbs-10reps, 110lbs-10reps

Seated Calf Raises-4 sets of 90lbs-15reps

  Abs:

Six Inches-5 sets of 30sec

Roman Chair Knee Lifts-4 sets of 10

Scissor Kicks-4 sets of 15reps each leg

Soooo I still haven't posted about meal prep for this week and I am very sorry that I probably just won't get to BUT I am on track with this week's workouts and I am feeling great!

Day 3-Back:

TBar Rows-15lbs-10reps, 2 sets of 20lbs-10reps, 25lbs-10reps

DB Reverse Grip Bent Over Rows-10lbs-12reps, 15lbs-12reps, 20lbs-12reps, 25lbs-12reps

Stiff Leg DB Deadlifts-25lbs-15reps, 35lbs-15reps, 2 sets of 45lbs-15reps

BO DB Rows-20lbs-10reps, 25lbs-10reps, 30lbs-10reps, 35lbs-10reps, 40lbs-10reps

Back Extensions-25reps, 10lb plate-15reps, 10lb plate-10reps

Day 4-Shoulder/Abs:

Seated BB Military Press-25lbs-8reps, 2 sets of 35lbs-8reps, 45lbs-8reps, 55lbs-8reps

Superset-

DB Side Lateral Raises-7.5lbs-12reps, 2 sets of 10lbs-12reps, 12.5lbs-12reps

Smith Machine Single Arm Shoulder Shrugs-2 sets with the bar-15reps, 10lbs-15reps

DB Incline Bench Front Raise-5lbs-10reps, 2 sets of 7.5lbs-10reps, 12.5lbs-10reps

EZ Bar Upright Rows-bar-10reps, 10lbs-10reps, 30lbs-10reps

Underhand Grip BB Press-2 sets of 25lbs-12reps, 3 sets of 35lbs-12reps

Abs:

Plank w/ Alt. Leg Lifts-3 sets of 10 on each leg

Med. Ball Russian Twists-10lb ball-40reps on each side

Bosu Ball Crunches-4 sets of 30

HAPPY LEG DAY WOOOO HOOOO! I threw in squats again in the beginning of the workout and I absolutely LOVED the sumo squats in the middle, feel the burn and ass to grass ;)

Legs:

Squats-45lbs-10reps, 55lbs-10reps, 65lbs-10reps, 75lbs-10reps, 85lbs-10reps, 95lbs-8reps

Box Jumps-3 sets of 20 reps

Thigh Abductor-80lbs-10reps, 95lbs-10reps, 110lbs-10reps, 125lbs-10reps, 140lbs-10reps

Barbell Sumo Squat-45lbs-8reps, 55lbs-8reps, 75lbs-8reps

Side to Side Medicine Ball Lunge-5lb ball-10reps each side, 3 sets of 10lb ball-10reps each side

Ball leg Lifts-30reps, 25reps, 20reps

Adduction Machine-65lbs-10reps, 80lbs-10reps, 95lbs-10reps, 100lbs-10reps