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ROCKOROB

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Shoulders

Wednesday, June 22, 2016


I will be uploading my routines in the gym for accountability. I am open to critisim, tips, tricks, advice, encouragement or whatever. I have thick skin so lay it on me!

I posted what I have done since starting my journey in March on my page. It was a slow start that concentrated on clean eating... Right now my routine is 5 days a week, and I am researching and looking at increasing arm routine and leg routine. I am making videos of my work outs to see my form,
Cardio (4 miles on elliptical) and different Ab routine daily
Day 1 - Chest (press, incline press, and fly) 4 sets ea. 7 - 10 reps increasing weight
Day 2 - Back (lat pull downs, row, hyper extension) 4 sets ea. 7 - 10 reps increasing weight
Day 3 - Shoulders (military press, upright cable row, cable felt raise front and side) 4 sets ea. 7 - 10 reps increasing weight
Day 4 - Arms (seated bench curl, hammer cable/rope curl, cable push downs, cable extensions) 4 sets ea. 7 - 10 reps increasing weight
Day 5 - Legs (weak knees) (seat leg press, calf raises)
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Member Comments About This Blog Post
  • MAMABEARLEHMAN
    emoticon emoticon emoticon
    1214 days ago
  • ROCKOROB
    Yes, my cardio has been limited to elliptical as I feel it is safe for my knees. I started barely getting through 30 minutes and reaching 2 or 3 miles tops. I am now 4 miles in 30 to 33 minutes. My next goal starting in July is to maintain the 4 miles, but once a week add 10K..(6.2 miles) to shock the system
    1216 days ago
  • DOLLYMELISSA
    Looks like you're on the right track! Maybe a little more cardio? Have a great day! 😊
    1216 days ago
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