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 Bench Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs. |
Precor Pec Fly: 4x12x80 lbs. |
Cybex Incline Chest Press: 1x12x100 lbs., 1x10x100 lbs., 1x8x100 lbs. |
Shoulders: |
Nautilus Overhead Press: 1x12x65 lbs., 1x10x65 lbs., 1x8x65 lbs., 1x6x65 lbs., 1x12x50 lbs. |
Cybex Lateral Raises: 1x12x62.5 lbs., 3x10x50 lbs. |
Simplicity Shoulder Press: 3x10x50 lbs. |
Triceps: |
Cybex Tricep Extensions: 1x12x50 lbs., 1x10x60 lbs., 1x8x70 lbs., 1x6x75 lbs., 1x12x50 lbs. |
LifeFitness Tricep Pushdowns: 4x12x35 lbs. |
Cybex Tricep Pressdowns: 3x10x87.5 lbs Run: Treadmill Intervals 1.53 miles |
Tuesday, February 21, 2012
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