| 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 |
| Crossover |
| Workout: |
| Back: |
| Pull-Ups: 4,4,3,3 |
| Simplicity Seated Rows: 1x12x60 lbs., 1x10x70 lbs., 1x8x70 lbs., 1x6x70 lbs., 1x12x50 lbs. |
| Pullovers: 4x12x25 lbs. |
| Biceps: |
| Bicep Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x65 lbs., 1x12x45 lbs. |
| Seated Incline Alternating Dumbbell Curls: 4x12(6+6)x25 lbs. |
| Forearms: |
| Reverse Curls: 4x10x35 lbs. |
| Wrist Curls: 4x12x50 lbs Run: Treadmill Intervals 1.52 miles |
Saturday, February 25, 2012
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