Tuesday, December 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: 2x4 (non-assisted), 2x7 (assisted with light band)
Seated Cable Rows: 1x12x70 lbs., 1x10x85 lbs., 1x8x100 lbs., 1x6x115 lbs., 1x12x80 lbs.
Pullovers: 4x10x12 kg.
Biceps:
Barbell Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x70 lbs., 1x12x45 lbs.
Seated Incline Dumbbell Curls: 4x10x30(15+15) lbs.
Forearms:
Reverse Curls: 4x10x35 lbs.
Wrist Curls: 4x15x45 lbs.