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Old 07-07-2008, 11:07 PM   #21 (permalink)
southpaw447
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Join Date: Mar 2007
Location: Pennsylvania
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Todays Workout

Started out with 15 minutes on the treadmill. 10 minutes @ 8-11mph. Finished the last 45 seconds with a 14mph Sprint.

Last 5 minutes I did between 8-10mph with a 15mph sprint in the last 30 seconds

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-Seated Military Press

-Warm -Up Set- Bare Bar- 20 reps

65/14
85/14
95/12
115/8
135/1

Shoulder Super Set- 2 sets

-Incline Dumbbell Shoulder Raises- 20lbs @ 10 reps
-Cable Machine Upright Row- 100lbs @ 8 Reps
-45lbs Plate Rotations
-15lbs Dumbbell Crucifix - 15 seconds


Arm Super Set- 5 Sets

Bare Bar/55/65/85/Bare Bar

-10 Clean and Press
-10 Curls
-10 Upright Row
-10 Skull Crusher

Bench Press

-Warmup 40 reps Bare Bar
-85/16
-95/14
-115/12
-135/12
-155/10
-175/2
-185/1
-Bench Throw 65/12



-Dumbbell Presses- 3 Sets

50/12
60/8
65/6
70/2

Plyo Push Ups- 2 Sets

16 Reps each side


**3 minute Rest Period**


Core/Ab Circuit

Swiss Ball Crunches- 100 reps total
Incline Sit Ups-80 reps total
Bicycle Crunches-40 reps total
Hitchhiker Crunches- 40 reps total



Finish
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