jmnielsen
Need Bigger Tires
- Location
- Lincoln, NE
Ok guys, the XN gym has been a lively thread lately. I know there may be some people out there wanting to work out but don't know where to start or maybe are working out but have plateaued. So I've taken a little of my time and typed up a few of my workouts that I have done of recent. I have a ton more, but not enough time to type them right now. I know there are a lot of knowledgeable people on here when it comes to working out and nutrition, and I'm sure plenty of them are smarter than I. I am not a certified personal trainer, but I have been training since I was a freshman in high school and know plenty to keep myself in shape so I figured I can help some of you. Anyone else that wants to contribute workouts feel free to do so. I'll add more as I get time and can Link youtube videos on the lifts sometime to help people out that may not know how to otherwise do them. Lets keep this thread mainly workouts so they are easy to find, and keep the chatter over in the XN Gym thread 
Also, anyone interested in high quality supplements or just has questions on anything I post in here, feel free to PM me!
Chest and Triceps
Workout 1
1 – 12, 10, 8, 6
• Incline DB Bench
• DB T’s
• Box Jumps
2 – 12, 10, 8, 6
• Alt. DB Bench – Swiss Ball
• DB Pullover - Swiss Ball
• Push-ups (hands on Swiss Ball)
3 – 12, 10, 8, 6
• Push Press
• Cable fly
• 1 Leg Squat (Use DB’s, foot on bench)
4 – to failure (except jump ropes)
• Spiderman Push-ups
• 120 Jump ropes
• Abs – Hanging crunches
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Workout 2
1 – 12, 10, 8
• Inlcine DB Bench
• Flys on Swiss Ball
• Shoulder Raise- Front
2 – 12, 10, 8
• Wide Grip Bench
• Dips
• Shoulder Raise- side
3 – 12, 10, 8
• Reverse Grip Bench
• Triceps extensions
• Shrugs
4 – 12, 10, 8
• Shoulder Press
• Abs – Hanging Hurdles
• Suicides (once each time through)
--------------------------------------------
Back and Biceps
Workout 1
1 – 10 reps x 3 sets
• Chinup
• Inverted row- Swiss Ball
• Underhand Rear Lat Raise
• Incline “Y†Raise
• Russian twist
2 – 15 x 3
• Straight Arm Lat Pulldown
• Shrug
• DB pullover
• Cable chop
3 – 3 sets each, reps listed with lift
• Alt. Incline DB Curl – 8 each arm
• Alt. Standing Hammer curl – 15 each arm
• Alt. Decline curl—pink offset – 25 each arm
• Decline sit-ups
-----------------------------------
Workout 2
1-- 15, 12, 12, 10
• Straight arm lat pulldown
• Wide grip pull up
• Hammer curl
2 – 15, 12, 12, 10
• Reverse grip bent over row
• Mountain climbers
• Hypers (with or without weight)
3 – 15, 12, 12, 10
• Seated Alt. Curls
• Bent over flys
• V- ups
4 – 15 x 4
• Gun Show
• Hanging leg raise
-----------------------------------------
Total Body
Workout 1
1 – 10, 8, 6
• DB squat + Overhead press
• DB pushups + Row
• DB deadlift + upright row
• DB pullover + chest press
2 – 15, 12, 10, 10
• Woodchopper
• DB v- ups
• Alt DB Curl
• DB Kickback
3 – each one 3 sets
• Duck Walk – 40 steps
• Jump Ropes – 120
• Burpees - 23
-----------------------------------------------------------------------
Workout 2
1 – do for 1 minute each all the way through, 3 times. 2 minute break between Sets (none between lifts unless needed)
• Goblet Squat
• Mtn Climber
• Single Arm DB swing
• T push-up
• Split jump
• DB row
• DB side lunge
• Row- from push-up position
• DB lunge and rotate
• DB push Press
• REST for 2 Minutes, Repeat 2 more times.
Also, anyone interested in high quality supplements or just has questions on anything I post in here, feel free to PM me!
Chest and Triceps
Workout 1
1 – 12, 10, 8, 6
• Incline DB Bench
• DB T’s
• Box Jumps
2 – 12, 10, 8, 6
• Alt. DB Bench – Swiss Ball
• DB Pullover - Swiss Ball
• Push-ups (hands on Swiss Ball)
3 – 12, 10, 8, 6
• Push Press
• Cable fly
• 1 Leg Squat (Use DB’s, foot on bench)
4 – to failure (except jump ropes)
• Spiderman Push-ups
• 120 Jump ropes
• Abs – Hanging crunches
------------------------------------------------------
Workout 2
1 – 12, 10, 8
• Inlcine DB Bench
• Flys on Swiss Ball
• Shoulder Raise- Front
2 – 12, 10, 8
• Wide Grip Bench
• Dips
• Shoulder Raise- side
3 – 12, 10, 8
• Reverse Grip Bench
• Triceps extensions
• Shrugs
4 – 12, 10, 8
• Shoulder Press
• Abs – Hanging Hurdles
• Suicides (once each time through)
--------------------------------------------
Back and Biceps
Workout 1
1 – 10 reps x 3 sets
• Chinup
• Inverted row- Swiss Ball
• Underhand Rear Lat Raise
• Incline “Y†Raise
• Russian twist
2 – 15 x 3
• Straight Arm Lat Pulldown
• Shrug
• DB pullover
• Cable chop
3 – 3 sets each, reps listed with lift
• Alt. Incline DB Curl – 8 each arm
• Alt. Standing Hammer curl – 15 each arm
• Alt. Decline curl—pink offset – 25 each arm
• Decline sit-ups
-----------------------------------
Workout 2
1-- 15, 12, 12, 10
• Straight arm lat pulldown
• Wide grip pull up
• Hammer curl
2 – 15, 12, 12, 10
• Reverse grip bent over row
• Mountain climbers
• Hypers (with or without weight)
3 – 15, 12, 12, 10
• Seated Alt. Curls
• Bent over flys
• V- ups
4 – 15 x 4
• Gun Show
• Hanging leg raise
-----------------------------------------
Total Body
Workout 1
1 – 10, 8, 6
• DB squat + Overhead press
• DB pushups + Row
• DB deadlift + upright row
• DB pullover + chest press
2 – 15, 12, 10, 10
• Woodchopper
• DB v- ups
• Alt DB Curl
• DB Kickback
3 – each one 3 sets
• Duck Walk – 40 steps
• Jump Ropes – 120
• Burpees - 23
-----------------------------------------------------------------------
Workout 2
1 – do for 1 minute each all the way through, 3 times. 2 minute break between Sets (none between lifts unless needed)
• Goblet Squat
• Mtn Climber
• Single Arm DB swing
• T push-up
• Split jump
• DB row
• DB side lunge
• Row- from push-up position
• DB lunge and rotate
• DB push Press
• REST for 2 Minutes, Repeat 2 more times.
