Tuesday, April 26, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 3, 155 x 2
Pull-Ups (70 degree grip) - x7, 15lbs x 5, 25lbs x 5
1H DB Curls + Arnold Press - 2 Drop Sets - 25lbs x 10 + 15lbs x 8
Cable Crosses - 50lbs x 6, 40lbs x 8
2 Supersets:
Cable Face-Pulls (V-Rope) - 80lbs - x10
Triceps Pressdowns (High Pulley) - 60lbs - x15
Wednesday, April 27, 2011
Jump Rope
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 3
3 Circuits:
1-DB Squats - 50lbs x15
2H DB Swings - 50lbs x8
1L Ankles Raises - 5s x 15, 15s x 15, 20s x 15
Back Extensions - 10lbs - 1 x 10
Thursday, April 28, 2011
2x Circuit (no rest, minimal rest) - 10lb DBs:
Straight Arm Sit-Ups x10
Double Chest-Press Sit-Ups x10
Medicine Ball Woodchopper Lunges x10 each side (8lbs)
1L Deadlifts x10 each side
Runners x50 (alternating)
Renegade Pushup/Row x10
Lunghes w/ Shoulder Press & Leg-Lift x10 each side
DB Swings + Rotation x10 each side
Mountain Climbers (hands on medicine ball) x50
Side-Planks + Shoulder Press x10 each side
Lateral “Sun” Raises + Calf Raise x10
Uppercuts x20 (alternating)
Friday, May 6, 2011
Chin-Ups x5, 15lbs x 5, 20lbs x 5, 25lbs x 5, 35lbs x 3
Squats - bar x 5, 95 x 5, 135 x 5, 145 x 5, 155 x 5
Bench Press - 135 x 8, 145 x 3, 155 x 2