| 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: |
| Legs: |
| Deadlifts with Hex Bar: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs. |
| Back: |
| Cybex Assisted Pull-Ups (-50 lbs.): 4x5, 1x3 |
| Biceps: |
| Barbell Curls: 4x5x70 lbs. |
| Seated Alternating Dumbbell Curls: 3x10(5+5)x30 lbs. |
| Forearms: |
| Standing Wrist Curls: 2x12x70 lbs. Run: Treadmill Intervals 1.50 miles |
Thursday, February 02, 2012
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