Jose Lopez Home Page
Click on the exercise to see information about it, pictures, muscles used, and a video demonstration.
Back and Biceps
- Assisted Pullup
- 4 sets of 10 reps
- As little assistance as possible
- 4 sets of 10 reps
- Lat Pulldown
- 3 sets of 15 reps
- Heavy weight
- 3 sets of 15 reps
- High Cable Row
- 3 sets of 12 reps
- Heavy weight
- 3 sets of 12 reps
- Seated Cable Row
- 3 sets of 15 reps
- 30 lbs
- 3 sets of 15 reps
- One Arm Twisting Row
- 2 sets of 15 reps
- 40 lbs
- 2 sets of 15 reps
- Low Row Machine
- 3 sets of 15 reps
- Medium Weight
- 3 sets of 15 reps
- Cable Deadlift
- 3 sets 20 reps
- 30 lbs
- 3 sets 20 reps
- Standing Bicep Curl
- 3 sets of 12 reps
- Medium weight
- 3 sets of 12 reps
Chest, Shoulders, Triceps
- Incline Machine Press
- 3 sets of 12 reps
- 20 lb dumbells
- 3 sets of 12 reps
- Incline Dumbbell Press
- 3 sets of 12 reps
- 10 lb dumbbells
- 3 sets of 12 reps
- Push-up on Smith Machine
- 3 sets of 12 reps
- Bodyweight
- 3 sets of 12 reps
- Flat Machine Press
- 3 sets of 12 reps
- Medium weight
- 3 sets of 12 reps
- Machine Fly
- 2 sets of 12 reps
- Light weight
- 2 sets of 12 reps
- Lateral Raises
- 3 sets of 12 reps
- 5 lb dumbbells
- 3 sets of 12 reps
- Arnold Press
- 3 sets of 12 reps
- medium weight
- 3 sets of 12 reps
- Tricep Rope Pushdown
- 2 sets of 15 reps
- 30 lbs
- 2 sets of 15 reps
- Close Grip Machine Press
- 2 sets of 12 reps
- Medium weight
- 2 sets of 12 reps
Legs
- Leg Extension
- 3 sets of 12 reps
- Light Weight
- 3 sets of 12 reps
- Stabilized Squat
- 3 sets of 15 reps each leg
- body weight
- 3 sets of 15 reps each leg
- Split Squat
- 3 sets of 12 reps
- Bodyweight
- 3 sets of 12 reps
- Seated Hamstring Curl
- 3 sets of 12 reps
- 5 lb dumbbells
- 3 sets of 12 reps
- Lower Back Extension Bench
- 3 sets of 12 reps
- Bodyweight only
- 3 sets of 12 reps
- Abdominal Twist
- 2 sets of 15 reps
- Medium weight
- 2 sets of 15 reps
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