LiveFit | Week 1 Day 1

Screen Shot 2013-02-17 at 3.44.28 PM

BACK/BICEPS

Started on day 2 of LiveFit because of the dislocated rib situation.

Today’s Weight:

Instructions: 3 sets of 12 reps/1 minute rest

EXERCISE

Set #1

Set #2

Set #3

Wide grip Lat Pull-Down

 40  40  40

One-Arm Dumbbell Row

 10  10  10

Seated Cable Row

 40  30  30

Underhand Cable Pulldown

 40  40  40

Alternating Dumbbell Curl

 10  10  10

One-Arm Dumbbell Preacher Curl

 7.5  7.5  7.5

Standing Biceps Cable Curl

 25  25  25
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LiveFit | Week 4 Day 23

Screen Shot 2013-02-17 at 3.44.28 PM

BACK/BICEPS

Today’s Weight: 130.8
Workout Start Time: 6:20 am
Workout End Time: 7:17 am
Workout Length: 57 minutes

Instructions: 3 sets of 10 reps/45 second rest

EXERCISE

Set #1

Set #2

Set #3

Hammer Strength Lat Pull

25 25 25

Wide Grip Lat Pulldown Or Pullup

50 50 50

Seated Narrow Grip Cable Rows

20 20 20

T-Bar Row Or Bent-Over Barbell Row

7.5* 7.5* 7.5*

Back Extensions

5 5 5

Barbell Curl

20 20 20

Incline Dumbbell Curl

8 8 8

Alternate Hammer Curl

12 12 12

*Plus the weight of the bar

LiveFit | Week 3 Day 16

Screen Shot 2013-02-17 at 3.44.28 PM

BACK/BICEPS

Today’s Weight: 129.2
Workout Start Time: 10:47
Workout End Time: 11:47
Workout Length: 1 hour

Instructions: 3 sets of 10 reps/45 second rest

EXERCISE

Set #1

Set #2

Set #3

Hammer Strength Lat Pull

25 25 25

Wide Grip Lat Pulldown Or Pullup

50 50 50

Seated Narrow Grip Cable Rows

20 20 20

T-Bar Row Or Bent-Over Barbell Row

10* 7* 7*

Back Extensions

5 5 5

Barbell Curl

20 30 20

Incline Dumbbell Curl

8 8 8

Alternate Hammer Curl

12 12 12

*Plus the weight of the bar

LiveFit | Week 1 Day 1

Screen Shot 2013-02-17 at 3.44.28 PM

BACK/BICEPS

Started on day 2 of LiveFit because of the dislocated rib situation.

Today’s Weight: 129.4 pounds
Workout Start Time: 6:30
Workout End Time: 7:15
Workout Length: 45 minutes

Instructions: 3 sets of 12 reps/1 minute rest

EXERCISE

Set #1

Set #2

Set #3

Wide grip Lat Pull-Down

 40  40  40

One-Arm Dumbbell Row

 10  10  10

Seated Cable Row

 40  30  30

Underhand Cable Pulldown

 40  40  40

Alternating Dumbbell Curl

 10  10  10

One-Arm Dumbbell Preacher Curl

 7.5  7.5  7.5

Standing Biceps Cable Curl

 25  25  25