Monday, July 02, 2012

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

Swings: 2x20(10+10)x24 kg.

Workout:

Large Posterior Chain Move:

Deadlifts: 1x5x144 lbs., 1x5x164 lbs., 1x5x194 lbs., 1x5x204 lbs.

Upper-Body Push:

Nautilus Vertical Chest Press: 1x5x80 lbs., 1x5x110 lbs., 2x5x140 lbs.

Upper-Body Pull:

Dumbbell Rows: 1x10(5+5)x50 lb., 1x10(5+5)x60 lbs., 2x10(5+5)x65 lbs.

Anterior Chain Move:

Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs

Calves:

Cybex Rotary Calf Raises: 2x12x175 lbs.