04-05-08

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AM
1 hour eliptical

PM

shoulder stretching
rotator cuff complex

Grip work
Fat dumbell handells w/double looped purple bands
3 sets of 30 seconds

Speed Bench w/double monster mini bands
225 x 2 reps at wide, neutral, close
245 x 2 reps at wide, neutral, close
275 x 2 reps at wide, neutral
295 x 1 rep at neutral, close

Pec Dec
120 x 15
160 x 15
stack x 15

Smith Machine Front Press to forhead
135 x 10
185 x 10
225 x 10
275 x 10

Cable side laterals
40 for 3 sets of 15

Cable rear delts
40 for 3 sets of 15

Behind the neck pulldowns
3 sets of 15

Dips
bw x 15
60 pounds in chains x 15
80 pounds in chains x 12
100 pounds in chains x 10

Machine Curls
40 for 3 sets of 10

Pullovers
60 for 3 sets of 12

Allen Core Wheel
2 passes of 60 feet forwards
1 pass backwards
2 stability holds of 20 seconds w/hands on medicine balls

Pushups out of bands
3 sets of 10

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This page contains a single entry by published on April 5, 2008 7:50 AM.

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