Friday, December 09, 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:
Back:
Hoist Roc-It Lat Pulldowns: 1x10x99 lbs., 2x10x126 lbs., 2x10x113 lbs.
TechnoGym Upper Back: 1x12x25 lbs., 1x10x30 lbs., 1x8x35 lbs., 1x6x40 lbs., 1x12x25 lbs.
Pullovers: 4x10x25 lbs.
Biceps:
Simplicity Bicep Curls: 1x12x40 lbs., 1x10x50 lbs., 1x8x60 lbs., 1x6x70 lbs., 1x12x40 lbs.
Free Motion Seated Bicep Curls: 4x20(10+10)x25 lbs.
Forearms:
Reverse Barbell Curls: 4x10x25 lbs.
Wrist Curls: 1x20x20 lbs., 4x15x40 lbs.