zachary m. (@zacharysatan) @YMCA Arms

Curls 25 15,12,10,8
21's 15 15,12,10,8
cable curls 50 15,12,10,8
single arm cable curls 25 15,12,10,8
tricep pulldown cable 50 15,12,10,8
overhead tri pulldown 50 15,12,10,8
dips 30
dumbell tri 35 15,12,10,8
1 mile @ 4mph on 5 incline


Workout Time: 1 hour(s)
Workout Date: 1139 days ago

Arms

Triceps, Biceps and Forearms. Make 'em big and strong.

 

1139 days ago at 6:26alink

 
 
 
zachary m. (@zacharysatan) @YMCA Chest

Bench 110 15,12,10,8
Incline dumbells 30 15,12,10,8
pec flys cable 70 15,12,10,8
chest cable 100 15,12,10,8
crunches w/10 pnd med ball throwing the ball 60
back extensions 60
oblique crunches 60
stair master 30 min


Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 1141 days ago

Chest

The chest is one of your large muscle groups. Work it hard to make it big and impressive.

 

1141 days ago at 7:31alink

 

"Awesome, Welcome! " zachary on Trisha's Post

 

"Exactly, if I could get my..." zachary on zachary's Post

 
 
 
zachary m. (@zacharysatan)


Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 1142 days ago

1141 days ago at 7:28alink

 
 
 
zachary m. (@zacharysatan) @y sholders

Various Sholder excercises.
Eliptical


Workout Time: 30 minute(s)
Workout Date: 1142 days ago

1142 days ago at 11:07alink

 
 
 
zachary m. (@zacharysatan) @The YMCA Woodfin Chest Back

High Row 90 15,12,10,8
Pull Down 90 15.12.10,8
Low ROW 55 15,12,10,8
Bench 110 15,12,10,8
Pec Fly 70 15,12,10,8
incline bench dumbells 25 15,12,10,8
cable fly 60 15,12,10,8
cable chest press 100 15,12,10,8
ab crunch machine 100 20,20,15,15

30min eleptical 11mets


Workout Time: 30 minute(s)
Workout Date: 1150 days ago

1150 days ago at 5:52alink

 
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