Sunday, November 27, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Back:
Pull-Ups: 5,4 (non-assisted), 2x5 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x90 lbs., 1x8x100 lbs., 1x6x110 lbs., 1x12x70 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x50 lbs., 1x8x55 lbs., 1x6x60 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 3x12x45 lbs.

Balance Training