Wednesday, April 11, 2012

Four sets of:
Assisted Ring Dips x 12-15 reps @ 20X1 tempo (used the red band and did 15 each set)
Rest 45 seconds
Prone Plank Hold x 60-75 seconds (did 75 secs each set)
Rest 45 seconds
Rest exactly three minutes after completing the five sets in A, and then:Three sets of:
Diagonal Walking Lunge x 20 steps (10 each) @ 11X1 tempo (used 45# for first 2 sets, 65# for last)
(Drive to full stand with lead leg only)
Rest 45 seconds
Single-Arm Bench Press x 10-12 reps each @ 21X2 tempo (used 25# db for first set, 30# for 2nd and 3rd, 12 reps each)
Rest 45 seconds

Rest exactly three minutes after completing the four sets in B, and then:Three sets of:
Side-Lying Powell Raise x 8-10 reps each arm @ 3011 (used 5#, 10 reps each)
Rest 30 seconds
Banded Clam Shells x 12-15 reps each leg @ 3011 (used green Perform Better band, 15 each leg)
Rest 30 seconds

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s