| 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: 1x4x135 lbs., 1x3x160 lbs., 1x3x190 lbs., 1x2x205 lbs., 1x1x235 lbs. |
| Cybex Incline Chest Press: 1x3x125 lbs., 1x3x137.5 lbs., 3x2x150 lbs. |
| Back: |
| One Arm Dumbbell Rows: 1x4(2+2)x50 lbs., 1x4(2+2)x65 lbs., 3x8(4+4)x75 lbs. |
| Pull-Ups: 4x3 |
| Abdominals: |
| Planks: 3 x 45 seconds |
| Free Motion Abdominals: 4x4x70 lbs. Run: Treadmill Intervals 2.61 miles |
Wednesday, February 08, 2012
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