Lance is back!
Back to hitting the gym!
As some of you many know, Lance had surgery done about 8 weeks ago and was not able to do any weight training for two months. Although he wasn’t able to lift weights, he was in the gym just a few days after his surgery training his clients and working hard. Now it’s his time to hit the weights again, and here’s what he’s been up to!
Day 1
Bench Press: 4 sets / 10 Reps 225 lbs
Dumbbell Incline Flies: 2 sets / 14 Reps 30 lbs
Latt Pull Down Machine: 3 sets / 10 reps 210 lbs
Low Pulley Row: 3 sets / 10 reps 160 lbs
Triceps Push Down: 3 sets / 15 reps 140 lbs
Alternating Dumbbell Curls: 3 set / 10 reps 40 lbs
Day 2
It’s a LEG day.
Military Press: 3 Sets / 15 Reps 168 lbs
Dumbbell standing Lateral Shoulder Raises: 3 Sets / 14 Reps 22 lbs.
Deltoids Fly (On the bench): 3 Sets / 15 Reps 25 lbs
M Hack Squat: 4 Sets / 15 Reps 135 lbs.
Leg Extension Machine: 3 Sets / 12 Reps 130 lbs.
Seated Leg Curl: 3 Sets / 15 Reps 150 lbs.
Stretched Quads, Hamstrings, and Hip Flexors.
Day 3
Bi-angular Transformer Bench Press: 1 warm up set
12 Reps / 312 lbs
10 reps / 252 lbs
10 reps /204
…
Flat Dumbbell flies:
12 reps /35 lbs
14 reps / 25 lbs
Lateral Pull downs:
12 reps / 285 lbs
12 reps 240 lbs
220 12 reps
Low Pully Row :
10 reps / 160 lbs
14 reps / 130 lbs
Bi-angular High Row:
15 / 160 lbs (2 reps)