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Old 05-21-2010, 05:51 PM   #7 (permalink)
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
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Friday 1100-1200

5 min of warm-up cardio @ 5mph on the treadmill

60 seconds to complete each set - Rest with remaining time and then repeat [4 Sets]
-Plyo Push Up x 5
-Chin up x 10 (Last 2 sets 15 sec hang)
-Squat x 15


1A - Dumbell Chest Press
10 x 35lbs
10 x 35lbs
9 x 35lbs
8 x 40lbs

1B - Tug of War Row
10 x 57.5lbs
10 x 57.5lbs
10 x 57.5lbs
8 x 57.5lbs


2A - Neutral Grip Shoulder Press
10 x 25lbs
10 x 25lbs
8 x 25lbs
8 x 25lbs

2B - Deadlift
10 x 135lbs
10 x 135lbs
8 x 135lbs
8 x 135lbs


3A - Bent Bicep Row
8 x 95lbs
8 x 95lbs
8 x 95lbs
8 x 95lbs

3B - Triceps Dip
10 x Bodyweight
10 x Bodyweight
10 x Bodyweight + 25lbs
10 x Bodyweight + 25lbs


4A - Cable Swing [Weight/Reps is per side]
15 x 27.5lbs
15 x 27.5lbs


4B - Paloff Press & Hold [Weight/Time is per side]
17.5lbs @ 30 seconds
15lbs @ 30 seconds

2 Hours Rest -> Return to Gym for 1hr of Heavy Bag Drills
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