"Sometimes it is entirely appropriate to kill a fly with a sledge-hammer!"
MAJ HOLDREDGE
3 sets of 12 reps:
Weight workout #2
Leg Press
Bench Press
Row
Shoulder Press
Deadlift
Lat. Pull downs
Cable Cross-overs
Med Ball Twist
Finish all 3 sets of one exercise allowing 1 min of rest between sets before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. I have work sheets for Weight workouts #1 and #2. If you need them, post request in comments or e-mail me.
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Very tough workout.
ReplyDeleteLeg Press- #450, 450, 360
Bench Press- #150, 150, 130
Row- #125.5, 125.5, 125.5
Shoulder Press- #100, 90, 80
Deadlift- #160, 130, 130
Lat. Pulldown- #120, 120, 120
Cable Crossover- #50, 40, 40
Med Ball Twist- #8, 8, 8
Total Workout time- 38:22
Nice day out, felt like a run.
ReplyDelete4.82 Mi (mapquest) in 40.35/ stretch
3X
Pullups
Hanging Leg raises
Pushups
completed: 11/12
ReplyDelete2 mile run: 16 minutes
Ab Attack Class - 15 minutes
3 rounds of 12 reps
leg press - 180#, 180#, 180#
bench press - 135#, 135#, 135#
row: 110#, 110#, 110#
shoulder press: 85#, 85#, 85#
dead lift: 100#, 100#, 100#
lat pull-down: 105#, 105#, 105#
cable cross: 50#, 50#, 50#
torso rotations: 50# each side
standing calf raises:120#, 140#, 160#, 160#
Warm up, stretch, 5K run (27 minutes)
ReplyDeleteBench: 10-125#, 8-175#, 8-175#
Rows: 10 reps of 95/110/125#
Shoulder Raise (front/sides): 8 reps/side with 20# dbs.
CB/Pull exercise: 20 reps with 20# DB
Biceps: 8 reps with 35#DB