Wednesday, November 30, 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
Bench Press: 1x12x45 lbs.

Workout:
Chest:
Bench Press: 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Kettlebell Flyes: 4x10x50(25+25) lbs.
Incline Kettlebell Press: 3x8x32(16+16) kg.
Shoulders:
Standing Overhead Press: 1x12x50 lbs., 1x10x55 lbs., 1x8x60 lbs., 1x6x65 lbs., 1x12x50 lbs.
Rear Laterals: 4x10x30(15+15) lbs.
Seated Kettlebell Press: 3x8x50(25+25) lbs.
Triceps:
Lying Tricep Extensions: 1x12x30 lbs., 1x10x40 lbs., 1x8x50 lbs., 1x6x60 lbs., 1x12x40 lbs.
Tricep Cable Pressdowns: 4x10x25 lbs.