Weight Lifting Routines – Week 8
Posted by Gain Muscle Mass on Mar 28, 2010 in My Body Transformation, Weight Lifting Workouts | 21 commentsArvada, Colorado USA
My Fitness Body Transformation Log – Days 48 – 52 Weight Lifting Routines
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks
Well, I put my head down and went to work on my weight lifting routine this week and before I knew it, it was already the weekend and I hadn’t posted any updates to the blog! I knew that the closer I got to my 12 week deadline, the tougher it was going to be to keep up with my body transformation journal entries – but I’m really struggling just to keep my head above water here…sorry about that!
Today it’s going to be a “catch up” post that summarizes all of my workouts for week 8 of my fitness body transformation.
All in all, I’m pretty pleased with how things progressed for me this past week. Now that I’m in the middle of the 9th week of my body transformation, I’m really starting to get a little nervous about exactly where I’m going to wind up with my body fat percentage. Even though I’ve been diligently performing my 20 minute cardio sessions each day, I’ve been falling off the wagon a bit when it comes to my diet. While I haven’t exactly been pigging out on crap, I really haven’t followed my low carb bodybuilding diet outline to a “T” either.
Under normal everyday circumstances this wouldn’t be too big of a deal, but in this case I’ve placed a 12 week time limit on everything – so I absolutely have to commit myself for at least the last 3 and a half weeks if I really want to accomplish what I set out to accomplish. The good news is that even if i don’t hit all of my targets within the 12 week time frame, I can still continue on with my training and dieting until I eventually achieve what I set out to achieve – it just may take a bit longer than I would have liked.
That’s really the cool thing about committing yourself to a life changing body transformation training cycle, if you see it through not only will your body have changed, but after pounding all of the lifestyle changes into your brain over the course of 12 weeks you actually begin to change your habits – from unhealthy habits that lead to the body you had, to healthy and constructive habits that will lead to greater health and a better body down the road. If you see it through, you actually empower yourself to have the body of your dreams for the rest of your life!
The Week 8 Weight Lifting Routines
Chest & Back – Weight Lifting Routines
Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Incline Press: 5 sets x 3 reps
Dumbbell Bench Press: 5 sets x 3 reps
Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 5 sets x 3 reps
Lat Pulldowns: 5 sets x 3 reps
Biceps & Triceps – Weight Lifting Routines
Bicep Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 5 sets x 3 reps
EZ Bar Curl: 5 sets x 3 reps
Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 5 sets x 3 reps
Pushdowns: 5 sets x 3 reps
Shoulders & Traps – Weight Lifting Routines
Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 5 sets x 3 reps
DB Shoulder Press: 5 sets x 3 reps
Traps Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 5 sets x 3 reps
High Cable Pulls: 5 sets x 3 reps
Legs – Weight Lifting Routines
Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Squat: 5 sets x 3 reps
Leg Press Press: 5 sets x 3 reps
Hamstrings Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 5 sets x 3 reps
Leg Curls: 5 sets x 3 reps
Well, that’s all for the week 8 weight lifting routines summary post…I’ll be back tomorrow with my week 8 progress report!
Your Friend And Trainer,
Nick
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