Training Log Archive: 400man

Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10

continuing light weights for a while

Half squats 25,20,15, 20
Calf raises (body weight only) sets of 25,20,15 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 200
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 3 sets of 20 each leg
Pushups 15.15,15