LiveFit | Week 1 Day 1

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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 11 Day 75

Screen Shot 2013-02-17 at 3.44.28 PM

SHOULDERS & CALVES

EXERCISE

Set #1

Set #2

Set #3

Dumbbell Shoulder Press: 20 reps

 12  12  12

Seated bent over Rear Delt raise: 20 reps

 9  9  9

Front Raise: 20 reps

 6  6  6

Side Lateral Raise: 20 reps

 6  6  6

Upright Row: 20 reps

 9  9  9

Calf Press on leg press machine: 20 reps

 12  12

Standing Calf Raise: 20 reps

 12  12

LiveFit | Week 11 Day 75

Screen Shot 2013-02-17 at 3.44.28 PM

SHOULDERS & CALVES

EXERCISE

Set #1

Set #2

Set #3

Dumbbell Shoulder Press: 20 reps

 12  12  12

Seated bent over Rear Delt raise: 20 reps

 8  8  8

Front Raise: 20 reps

 5  5  5

Side Lateral Raise: 20 reps

 5  5  5

Upright Row: 20 reps

 8  8  8

Calf Press on leg press machine: 20 reps

 75  95  95

Standing Calf Raise: 20 reps

 75  75  75

LiveFit | Week 11 Day 75

Screen Shot 2013-02-17 at 3.44.28 PM

SHOULDERS & CALVES

EXERCISE

Set #1

Set #2

Set #3

Dumbbell Shoulder Press: 20 reps

 12  12  12

Seated bent over Rear Delt raise: 20 reps

 8  8  8

Front Raise: 20 reps

 5  5  5

Side Lateral Raise: 20 reps

 5  5  5

Upright Row: 20 reps

 8  8  8

Calf Press on leg press machine: 20 reps

 75  95  95

Standing Calf Raise: 20 reps

 75  75  75