Strength Training 1:10:00 [3]
Gym Strength & PT workout:
2 mile treadmill jog warm up.
Super sets of the following:
-3x12 Reverse Flys, 20 lbs
-3x10 Scotty Bobs, two pulls per push each set, 30lb dun-bells
-3x10 Shoulder Press Squats 30 lb dun-bells
-3x10 Cable Tricep Pulls, 42.5 lbs
-3x10 Assisted Pull Ups with different grip each set, "7" (est. 20 lbs assistance),
-2x10 (per arm) Single Arm Bench Press, 50 lb dun-bells
-3x10 (per arm) Dun-bell rows, 50 lb dun-bells
-3x20 (per leg) Explosive Box step ups. (Felt better today with no lunges)
-3x12 bicep curls (palms down, neutral palms, palms up dun-bells 40lbs)
-3x20 decline sit ups
-2x36 Isolated calv raises on machine
-4x12 Rotator Cuff Cable Pulls, internal elbows at side, external elbows at side,internal elbows at 90 deg, external elbows at 90 deg, 20lbs
-2x20 Arm Haulers
-Foam Roller on legs.