Christian's Fitness Factory

2 Weeks In

Posted by in CFF Team, Christian, General

So we are now starting week 3 of the contest. So here is quick update from my perspective. WORKOUTS Probably the hardest part of the workouts so far has been adjusting to getting out of bed and going. I hate mornings. For me having a workout partner is a lifesaver. Knowing that James will be pulling up out front each morning helps get me out of bed the mornings I don’t want to do it. I realize that its a personal thing and I should have the self motivation to…read more

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Friday – Legs, Shoulders, Abs

Posted by in Christian, Contests, Workouts

Legs: Squats – 5 sets, 5 reps (225, 235, 245, 255, 265) Leg Extension – 3 sets, 8 reps (165, 170, 175) Prone Leg Curl – 3 sets, 8 reps (110, 120, 130) Shoulders: Push Press – 5 sets, 5 reps (135, 145, 155, 165, 175) Upright Rows – 3 sets, 8 reps (90, 100, 110) Abs: Super Set Standing Ab Crunch (20 reps – 70 lbs), Hanging Knee raise (20 Reps), Angled Hyper Extension (15 reps) – 3 rounds

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Wednesday’s – Back & Biceps

Posted by in Christian, Contests, Workouts

Back: Power Cleans – 5 stes, 5 reps (done correctly, you should explode at the hips. at that point my whole body rips off the floor to create one explosive movement) Wide Grip (front) Lat Pull downs – 3 sets, 8 reps One Arm Dumbbell Row – 3 sets, 8 reps (Pulling at your elbows and not at your wrists will focus more on your back and use less of your biceps) Biceps: Dumbbell Curls – 3 sets, 8 reps (Make sure you superannuate your wrists at the top of…read more

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Tuesday’s Workout

Posted by in Christian, Contests, Workouts

Cardio/Abs/Calves/& More Cardio 20 minutes – Precor 546i EFX Eperience Abs: Super Set – 3 rounds, 20 reps (15 reps on hyper) Standing Ab Crunch Knee raises side to side 45 degree angled hyper Calves: Seated Calf Press – 4 sets, 15 reps Stadning Calf Press – 3 sets, 10 reps Seated Calf Raise – 3 sets, 15 reps Cardio: 20 minutes on the treadmill

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Workout – Monday

Posted by in Christian, Contests, Workouts

Chest/Triceps/Abs/Cardio Bench Press – 5 sets, 5 reps Incline Bench Press – 3 sets, 8 reps Weighted Dips – 3 sets, 8 reps Super set – Dual Seated Ab Crunch – 3 sets, 20 reps/ Rotary Torso – 3 sets, 20 reps (10 reps on each side) 20 minutes- Precor 546i EFX Experience

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