| 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 |
| Free Motion Cable Cross Rows: 1x8x50 lbs. |
| Free Motion Cable Cross: Chest Press: 1x6x50 lbs. |
| Workout: |
| Superset: 3x |
| Free Motion Cable Cross Rows: 3x16(8+8)x70 lbs. |
| Free Motion Cable Cross Chest Press: 3x8x70 lbs. |
| Icarian Glute Isolator 618: 3x20(10+10)x70 lbs. |
| Superset: 3x |
| Reverse Lunge: 3x20(10+10)x60 lbs. |
| Strap Push-Ups: 3x10 |
| Strap Inverted Rows: 3x10 |
| Abdominals: |
| Leg Lift: 3x8 |
| The Abench: 2x12 |
| Free Motion Abdominal Crunch: 2x8x40 lbs. |
Back: |
| Cybex Back Extension: 3x8x50 lbs. Run: 1.47 miles Treadmill Intervals |
Thursday, April 19, 2012
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