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The Wilkes WorkoutCreated by jessewilkes
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Summary
4 Workouts / 35 Exercises
6% Cardio / 94% Strength Training
Latest Exercisers
Workout Program Description
3 Days on, 1 Day off Build Lean Muscle! First Month, Next month switch up exersizes!
Workouts
Description
Chest and Triceps First Month
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Elliptical Machine 00:15:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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Bench Press - Smith Machine 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Same as the Barbell Bench Press but with a Smith Machine. Exercise image and description by Bodybuilding.com |
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Bench Press - Dumbbells, Inclined 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Decline Machine Press 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Decline Machine Press |
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Cable Crossover 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Tricep Pushdowns - Rope 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Dips 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Skull Crushers 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the... |
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Tricep Kickbacks - Dumbbell 4 sets: 10 reps, 10 reps, 8 reps, 6 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Elliptical Machine The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
Latest Users
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aokadafrom United States |
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SamiSam Shamani from Woodland Hills, California (LA Fitness) |
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chrisibxChristopher Horton from Washington, North Carolina (Fitness Unlimited) |
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aghoniemAdam Ghoniem from Canyon Country, California (LA Fitness) |
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Zemunistyler porter from United States |
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rockin6packnick cadd from woodland hills, California (la fitness) |
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jessewilkesJesse wilkes from Woodland Hills, California (LA Fitness Woodland Hills) |
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akamalovfrom United States |
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