Saturday, February 04, 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

Crossover

Workout:

Chest:

Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x160 lbs., 1x5x175 lbs., 2x5x190 lbs.

PreCor Pec Fly: 1x5x80 lbs., 1x5x100 lbs., 3x5x120 lbs.

Shoulders:

Simplicity Shoulde Press: 1x5x50 lbs., 1x5x70 lbs., 3x5x90 lbs.

PreCor Rear Delt: 3x5x90 lbs.

Triceps:

Close Grip Bench Press: 1x5x85 lbs., 1x5x105 lbs., 3x5x120 lbs.

Cybex Tricep Pressdowns: 1x5x100 lbs., 3x5x112.5 lbs.

Abdominals:

TechnoGym Abdominal Crunch: 1x5x70 lb., 1x5x80 lbs., 1x5x90 lbs.

Planks: 3x45 seconds Run: Treadmill Intervals 1.57 miles