Pulling Routine for strength and mass

FitNotes Workout – Wednesday 29th April 2015 Warmup: 1 set for each exercise for reps of 12-15 ** Straight Arm Pulldowns ** – 20.0 lbs x 12 reps ** Kneeling Dumbbell Deadlift ** – 100.0 lbs x 12 reps ** Good Morning ** – 25.0 lbs x 12 reps ** Lateral Dumbbell Raise ** – […]

Barbell Circuit

FitNotes Workout – Tuesday 28th April 2015 Barbell Circuit: With 45 pound barbell, each exercise is done right after the other for 20 reps each, and for 5 cycles/sets. Only rest time is between cycles. ** Barbell Row ** – 45.0 lbs x 20 reps – 45.0 lbs x 20 reps – 45.0 lbs x […]

Barbell Circuit

FitNotes Workout – Tuesday 28th April 2015 Barbell Circuit: With 45 pound barbell, each exercise is done right after the other for 20 reps each, and for 5 cycles/sets. Only rest time is between cycles. ** Barbell Row ** – 45.0 lbs x 20 reps – 45.0 lbs x 20 reps – 45.0 lbs x […]

Shoulders And Chest Routine

FitNotes Workout – Monday 27th April 2015 Warmup: 8 exercises with 30 seconds active and 30 seconds rest ** Cable Front Raises ** – 36.0 lbs x 20 reps ** Rope Upright Rows ** – 36.0 lbs x 20 reps ** Seated Machine Press ** – 40.0 lbs x 20 reps ** Machine Shrugs ** […]

Back And Bicep For Strength And Size

FitNotes Workout – Friday 24th April 2015 Warmup ** Straight Arm Pulldowns ** – 20.0 lbs x 20 reps ** Cable Curl ** – 45.0 lbs x 15 reps Back ** Lat Pulldown ** – 110.0 lbs x 12 reps – 110.0 lbs x 8 reps – 120.0 lbs x 6 reps ** Dumbbell Row […]

Chest And Tricep Routine For Size And Strength

FitNotes Workout – Tuesday 21st April 2015 1. Warmup: Tri-set for chest and triceps ** Rope Push Down ** – 72.0 lbs x 12 reps – 72.0 lbs x 12 reps ** Cable Pullovers ** – 72.0 lbs x 12 reps – 72.0 lbs x 12 reps ** Incline Machine Press ** – 50.0 lbs […]

Shoulder And Core Routine

FitNotes Workout – Monday 20th April 2015 Weight at 220 pounds. ** Smith Machine Overhead Press ** – 95.0 lbs x 6 reps – 95.0 lbs x 6 reps – 95.0 lbs x 6 reps – 105.0 lbs x 6 reps ** Seated Dumbbell Press ** – 40.0 lbs x 5 reps – 40.0 lbs […]