Friday, January 27, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Incline Dumbbell Bench Press: 1x7x80(40+40) lbs., 1x5x100(50+50) lbs., 1x5x120(60+60) lbs., 2x5x110(55+55) lbs.
Hoist Roc-It Pec Fly: 1x5x39 lbs., 4x5x46 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x5x76 lbs., 2x5x90 lbs., 2x5x83 lbs.
Free Motion Cable Cross - Laterals: 3x5x30 lbs.
Triceps:
Simplicity Tricep Pushdowns: 1x7x70 lbs., 4x5x90 lbs.
Cybex Tricep Pressdowns: 1x5x100 lbs., 3x5x112.5 lbs.
Abdominals:
TechnoGym Abdominal Crunch: 1x5x60 lb., 1x5x70 lbs., 1x5x80 lbs.
Planks: 3x45 seconds

Run:

Treadmill Intervals

1.57 miles