Sunday, December 18, 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

Nautilus Vertical Press: 1x10x80 lbs.

Workout:
Chest:
Nautilus Vertical Press: 1x12x95 lbs., 1x10x110 lbs., 1x8x110 lbs., 1x6x125 lbs., 1x12x80 lbs.
Free Motion Cable Cross: 4x12x30 lbs.
Cybex Incline Chest Press: 3x12x75 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x12x55 lbs., 1x10x62 lbs., 1x8x69 lbs., 1x6x76 lbs., 1x12x49 lbs.
Lying Dumbbell Rear Lateral Raises: 4x12x35(17.5) lbs.
Simplicity Shoulder Press: 3x12x30 lbs.
Triceps:
Cybex Tricep Extensions: 1x12x50 lbs., 1x10x70 lbs., 1x6x75 lbs., 1x6x65 lbs., 1x12x50 lbs.
Cybex Tricep Pressdowns: 4x12x50 lbs.
Free Motion Triceps: 2x10x30 lbs.