[Nadia Szymanowicz]

Legs 3/24/21

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Kneeling single leg curl

 

2 working sets total

 

Set 1: 25lbs x 13

Set 2: Maintain weight to take second set to failure (25lbs x 9)

 

Single Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 60lbs- 15 reps

Set 2: 60lbs- 13 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side plus 10lbs (270lbs total) for 16

Set 2: reduced weight slightly. 20 reps (225lbs)

 

RDL with DB

2 top sets, 1 back off set

 

Set 1 and 2: 55lbs x 12reps

Set 3: 45lbs x 15 reps

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Bulgarian split squats: 20lbs

 

Movement 2: Glute focused hyper extension: 25lbs

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

03/23/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 35 x 15

Set 2: 35 x 12

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 50lbs per side for 15

Set 2: 50lbs per side for 11

 

Arsenal strength machine lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 30lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps
Cable press down with Prime  handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

[Nadia Szymanowicz]

03/21/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 15
Working set 2: 60lbs x 11

 

Neutral Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 80lbs
Set 2: Rest Pause – 8, 5, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range
Set 2: Maintain weight and take second set to failure

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 45lbs x 12
Set 2: 45 x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

03/20/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 35 x 15

Set 2: 35 x 12

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 50lbs per side for 15

Set 2: 50lbs per side for 12

 

Prime multifunction cable lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 10lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps

 

Cable press down with V-shaped handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

 

End

 

 

 

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 30lbs
Set 2: 30lbs

[Nadia Szymanowicz]

03/18/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Using prime multifunction cable machine and a straight bar attachment
Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 40lbs x 15
Working set 2: 40lbs x 13

 

Unilateral fixed position neutral grip pulldown using prime multifunction cable machine and prime handles- trunk supported on incline bench

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 60lbs
Set 2: Rest Pause – 8, 5, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 25
Set 2: 30lbs x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Hammer curl

2 working sets: 20lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

03/16/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 30 x 15

Set 2: 30 x 12

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 45lbs per side for 15

Set 2: 45lbs per side for 10

 

Arsenal strength machine lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 30lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps
Cable press down with Prime  handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

[Nadia Szymanowicz]

3/15/21 Legs

 

NXpro glute/ham session

 

Landmine squat using prime 15 degree wedge

 

Prime lying leg curl

 

Prime trap bar Rdl

 

Rogers hip press

 

Arsenal strength glute bridge

[Nadia Szymanowicz]

Push Day 3/12/21 with the NeuX machine:

Shoulder warm up (2 rounds) ⁣
DB side lateral ⁣

DB front raise ⁣

DB shoulder press ⁣

DB bent over lateral⁣

⁣

Prime overhead shoulder press:⁣
Mechanical drop set⁣

a) med range load⁣

b) end range load⁣

c) beginning range load⁣

⁣

Prime functional cable machine:⁣

Side lateral raise⁣
Seated front raise ⁣
Rear delt fly ⁣
⁣

Triceps:⁣

Cable tricep extension (2 rounds)⁣
Mechanical drop set ⁣

a) med range load ⁣

b) end range load ⁣

c) beginning range load⁣

⁣

Lengthening set to end the session⁣
Tricep extension using only band tension. (Perform each rep fast but controlled and crank up the intensity on the machine)⁣

[Nadia Szymanowicz]

03/11/21: Back/Biceps

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Using prime multifunction cable machine and a straight bar attachment
Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 30lbs x 15
Working set 2: 30lbs x 13

 

Unilateral fixed position neutral grip pulldown using prime multifunction cable machine and prime handles- trunk supported on incline bench

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 70lbs
Set 2: Rest Pause – 8, 5, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 35lbs x 12
Set 2: 35lbs x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 03/09/21 – Legs

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Kneeling single leg curl

 

2 working sets total

 

Set 1: 25lbs x 12

Set 2: Maintain weight to take second set to failure (25lbs x 8)

 

Single Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 60lbs- 15 reps

Set 2: 60lbs- 13 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side (270lbs total) for 15

Set 2: reduced weight slightly. 20 reps (225lbs)

 

DB RDL

2 top sets, 1 back off set

 

Set 1 and 2: 65lbs x 10 reps

Set 3: 40lbs x 15

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Walking lunges

 

Movement 2: Hip Abduction- 80lbs

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

03/08/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 30 x 15

Set 2: 30 x 12

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 45lbs per side for 14

Set 2: 45lbs per side for 9

 

Arsenal strength machine lateral raise

Working up to a strict set to failure at 15 reps, then 1 rest pause set.

Set 1: 30lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: DB front raise. 15lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Crossover Tricep extension using Prime multifunction cable machine

2 working sets of 15 reps

 

Cable press down with V-shaped handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

[Nadia Szymanowicz]

03/07/21: Back/Biceps- posted this on my instagram so take a look!

 

Warm up:

Over and Backs with a resistance band. 2 sets of 20.

 

Cable pullover

Using prime multifunction cable machine and a straight bar attachment
Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 40lbs x 15
Working set 2: 40lbs x 13

 

Unilateral fixed position neutral grip pulldown using prime multifunction cable machine and prime handles- trunk supported on incline bench

2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 60lbs
Set 2: Rest Pause – 8, 5, 3 reps

 

Chest supported row on prime machine- mid back focus

2 working sets.
Set 1 aiming for strict set to failure at 12 reps.  1x 45lb plate loaded mid range and 1x 45lb plate loaded end range

 

OG T-bar row

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 25
Set 2: 30lbs x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm machine row- 2 plates

 

Movement 2: Neutral grip pull-up

 

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Cable curl with rope attachment

2 working sets: 40lbs x 10 reps

[Nadia Szymanowicz]

Training 03/05/21 – Legs

 

5 minute warm up on treadmill

 

Walking Lunge/ Abductor warm up

 

3 sets of 10-12

Controlled negative and explosive contraction. Through my lunges being cautious to push off my leading foot rather than propel myself forward with my back foot.

 

Kneeling single leg curl

 

2 working sets total

 

Set 1: 25lbs x 10

Set 2: Maintain weight to take second set to failure (25lbs x 8)

 

Single Leg Extension

 

2 working sets total, same style as above.

 

Set 1: 60lbs- 15 reps

Set 2: 16lbs- 12 reps

 

Hip press

 

Working in a reverse pyramid from heavy to light after warming up. Taking last set to failure with slightly reduced weight

 

Set 1: 3 x 45lb plates on each side (270lbs total) for 12

Set 2: reduced weight slightly. 20 reps (225lbs)

 

DB RDL

2 top sets, 1 back off set

 

Set 1 and 2: 55lbs x 15 reps

Set 3: 35lbs x 20 reps

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Walking lunges

 

Movement 2: Hip Abduction- 80lbs

 

Stretch hams/glutes/hips

 

Seated Calf Raise machine

 

2 max sets of 15 reps, 3rd set maintaining same weight to failure (10 reps)

[Nadia Szymanowicz]

03/03/21 Shoulders/Triceps

 

Warm up:

Over and Backs with resistance band: 3 sets of 20 reps

 

5 way DB warm up.

2 rounds of 10 reps each using just 5lbs

Side lateral
Front Raise
Rear delt fly
Upright row
Overhead Press

 

Seated DB Press

2 Working sets total, taking the second set to failure

Set 1: 30 x 12

Set 2: 30 x 11

 

Prime Machine incline press

2 Working sets total, second set taking the same wait to failure

Set 1: 45lbs per side for 12 reps

Set 2: 45lbs per side for 9

 

Standing DB lateral raise

Working up to a strict set to failure at 12 reps, then 1 rest pause set.

Set 1: 15lbs x 12 reps

Set 2: Rest Pause 8, 5, 3

 

Cluster set: 3 movements, 3 rounds total, performing 12 hard reps each set.

 

Movement 1: Single arm DB front raise. 10lbs x 12 reps

Movement 2: Upright row. 40lbs x 12 reps

Movement 3: Face pulls. 60lbs x 12 reps

 

Triceps

 

Overhead DB tricep extension

2 working sets of 15 reps

 

Cable press down with V-shaped handle

2 working sets, working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Set 1: 50lbs for 12 reps
Set 2: 50lbs for 10 reps

 

[Nadia Szymanowicz]

03/02/21: Back/Biceps

 

Warm Up:

Cable pullover superset with cable pulldown.

3 sets of 15,12,8 reps increasing weight just to get everything warm and moving.

 

Over and Backs with a resistance band. 2 sets of 20.

 

DB Pullover lying on flat bench

Fully extending the D behind my head to get my lats into a fully stretched position.
Working up to a strict set to failure at 12 reps, then maintaining weight for 1 additional set.
Working set 1: 35lbs x 12
Working set 2: 35lbs x 9

 

Wide Grip Pulldown

2 working sets.
Set 1 aiming for strict set to failure at 10 reps. 90lbs x 10
Set 2: Rest Pause – 8, 5, 3 reps

 

Bilateral Neutral Grip Cable Pulldown

Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets total working in a reverse pyramid from heavy to light.
Set 1: 40lbs x 8
Set 2: 30lbs x 10

 

Cluster Set:

 

2 rounds of 12 reps- as difficult as possible.

 

Movement 1: Single arm seated cable row – 40lbs

 

Movement 2: Chest supported row on prime machine- 1x 45lb plate loaded mid range and 1x 25lb plate loaded beginning range

 

 

 

Assisted Pullup

Stretch emphasis
6 sets of 6 reps, resting for about 15 seconds between each set

Biceps:

Seated DB Curl:

2 working sets: 15lbs x 10 reps

 

Preacher curl:

2 working sets: 35lbs x 10 reps

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