fitness-banner-2

Workout from 5-30-2012

Warmup

8 minute treadmill

150 meter row fast


Set 1

12 Leg Press (weight 350lbs first time, 370lbs second and 440lbs third time)
12 Kettlebell lifts (weight 40lbs first and second time, 45lbs third time)
12 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
12 Forward Lateral Raise (10lbs)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
10 Ball Slams back and fourth (15lbs ball)
12 LAT pull downs (weight 97.5lbs first time, 105lbs second time, 110lbs third time)

Repeat above 3 times non stop


150 meter row fast


30 Slamball Ball slams (35lbs Slamball) timed (Tim 1:21.00, Dan 1:31.00)


Total workout time 1 hour

 

 


 

fitness-banner-1

Workout from 5-29-2012

8 minute treadmill warm up

 


 

Set 1

150 meter row as fast as you can
10 Ball Throws
1 min. Treadmill (fast)
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop

 


 

Set 2

5 min Elliptical
20 Squats
30 sec. Dumbbell over head hold (First time 25 lbs each hand, Second time 35 lbs each hand.)
10 each leg step-ups

Repeat above 2 times non stop (Had to take one round out due to time)

 


 

Set 3

Heavy Ropes 5 exercise 15 sec. each

Repeat 2 times (Had to take one round out due to time)

 


 

Total workout time 1 hour

 


 

 

fitness-banner-4

Workout from 5-25-2012

8 minute treadmill warm up

 

150 meter row fast

 

 


 

 

Set 1

 

12 Leg Press (weight 360lbs first time, 430lbs second and 480lbs third time)

12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)

12 Seated Row pulls (weight 110 first time, 117.5lbs second and 125lbs third time)

 

 

Repeat above 3 times non stop

 

 


 

 

Set 2

 

12 Overhead Bar Press (weight 55lbs first time, 65lbs second and third time)

12 Barbell squats (weight 55lbs first time, 65lbs second and third time)

10 15lbs ball slams

12 Kettebell bell lifts (40lbs)

 

Repeat above 3 times non stop

 

 

 


 

 

Total workout time 1 hour