Tuesday, November 15, 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

Workout:
Chest:
Hoist Roc-It Chest Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs.
Hoist Roc-It Pec Fly: 3x10x39 lbs.
Cybex Incline Chest Press: 3x10x75 lbs.
Shoulders:
Simplicity Shoulder Press: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x30 lbs.
Cybex Lateral Raises: 3x10x37.5 lbs.
Hoist Roc-It Shoulder Press: 2x10x69 lbs.
Triceps:
Icarian Tricep Extensions: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Tricep Push Downs: 4x10x25 lbs.