April 18 - Workout
Saturday, April 18, 2009 at 2:16AM
Yikes been two weeks since a proper workout. Man I need to make sure I'm carving out more time for getting in shape......
Back to the first program.
5 MIN CARDIO WARMUP
WARM-UP - 2x
35lb. Plate-Squats with a push/pull - 12x
Side Steps under Bar - Smith Machine - 8x
Box Step-Ups - Dumbbells - hammer curls - 30lb - 8x each leg
3 MIN CARDIO
Giant Set 1 2x
Flat Bench Dumbbell Chest Presses - 45lb - 12x
Band Cross Over Twists - 12x each side
Dumbbell One-Arm Clean & jerks - 30lb - 8x
Box Step-Ups holding Medicine Ball - 30 seconds each leg
3 MIN CARDIO
Giant Set 2 2x
Dumbbell Pull-Over Presses on Flat Bench - 35lb - 10x
Squats with Dumbbell Shoulder Presses - 25lb - 8x
M.B. Pullovers (Flat) x12 each leg; M.B. Pullovers (Crunchie) x12 each leg
Plank off Aerobic Ball - 30 secs off elbows
10 MIN CARDIO
Back to the first program.
5 MIN CARDIO WARMUP
WARM-UP - 2x
35lb. Plate-Squats with a push/pull - 12x
Side Steps under Bar - Smith Machine - 8x
Box Step-Ups - Dumbbells - hammer curls - 30lb - 8x each leg
3 MIN CARDIO
Giant Set 1 2x
Flat Bench Dumbbell Chest Presses - 45lb - 12x
Band Cross Over Twists - 12x each side
Dumbbell One-Arm Clean & jerks - 30lb - 8x
Box Step-Ups holding Medicine Ball - 30 seconds each leg
3 MIN CARDIO
Giant Set 2 2x
Dumbbell Pull-Over Presses on Flat Bench - 35lb - 10x
Squats with Dumbbell Shoulder Presses - 25lb - 8x
M.B. Pullovers (Flat) x12 each leg; M.B. Pullovers (Crunchie) x12 each leg
Plank off Aerobic Ball - 30 secs off elbows
10 MIN CARDIO
Technorati Tags: Cardio, Cross Training, fitness, gym
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