rest
| Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint | 5x55sec 3x8 3x8 3x5 | 55sec 30sec 30sec 30sec |
| Superman Crunches Bicycle | 4x20 4x45 4x40 |
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| Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension | 2x5 10.8.8 8.8.6 15.12.12 10.8.8 10.8.8 3x10 12.8.12 12.8.12 |
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Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, 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. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
weight workout on sunday afternoon
ReplyDeleteincline bench press 4sets 10reps 135#
decline DB press 4sets 10reps 40# DB's
Barbell row 4sets 8reps 135#
reverse grip lat pull downs 4sets 10reps 130#
smith machine behind back shrug 4sets 12reps 225
DB lateral shoulder raise 4sets 10reps 20# DB's
DB rear shoulder raise 4sets 10reps 20# DB's
100 crunches
workout completed 11/30 at FS 426. Had to modify to fit station.
ReplyDeleteran 2.5miles on treadmill. 10minute mile pace
4 rounds 10reps:
DB squats 60# DBs
Incline fly on stability ball 30# DBs
Tricep extensions 110#
Med Ball twists 10 each side 12#ball
5rounds 5pull ups and 10 push-ups fast pace
11/30
ReplyDeleteModerate 30 min run through neighborhood
completed: 11/30
ReplyDelete20 min stairmaster
core workout - 9 minutes
back squat - 150#
walking lunges - 40#
calf raises: 200#
DB bench - 35#
1 arm DB row - 30#
DB shoulder raises - 25#
Bicep curl - 35/40/35#
Tricep ext - 70/80/70#
total time: 32 minutes