| 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 |
| Crossover |
| Workout: |
| Shoulders: |
| Hoist Roc-It Shoulder Press: 1x4x76 lbs., 1x4x83 lbs., 1x4x97 lbs., 1x3x111 lbs., 1x2x118 lbs. |
| Free Motion Shoulders: 1x8(4+4)x60 lbs., 1x8(4+4)x80 lbs., 3x6(3+3)x90 lbs. |
| Biceps: |
| Bicep Curls: 1x4x70 lbs., 4x3x80 lbs. |
| Alternating Dumbbell Curls: 2x6(3+3)x40 lbs., 3x4(2+2)x45 lbs. |
| Triceps: |
| Cybex Tricep Extensions: 1x4x62.5 lbs., 1x4x75 lbs., 3x4x62.5 lbs. |
| Cybex Tricep Pressdowns: 1x4x112.5 lbs., 4x4x125 lbs. Run: Treadmill Intervals 2.63 miles |
Friday, February 10, 2012
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