| 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: |
| Nautilus Overhead Press: 1x4x80 lbs., 1x4x95 lbs., 1x4x110 lbs., 1x4x125 lbs., 1x4x140 lbs. |
| Hoist Roc-It Shoulder Press: 1x4x83 lbs., 1x4x90 lbs., 1x3x104 lbs., 1x3x111 lbs., 1x1x118 lbs. |
| Biceps: |
| Bicep Curls: 1x4x60 lbs., 4x4x70 lbs. |
| Alternating Dumbbell Curls: 5x4(2+2)x45 lbs. |
| Triceps: |
| Icarian Tricep Extensions: 1x4x70 lbs., 1x4x90 lbs., 3x4x110 lbs. |
| Cybex Tricep Pressdowns: 1x4x125 lbs., 4x4x137.5 lbs. Run: Treadmill Intervals 2.68 miles |
Thursday, February 16, 2012
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