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

 


 

 

Workout from 5-23-2012

8 minute treadmill warm up

150 meter row fast


 

Set 1

12 Leg Press (weight 340lbs first time, 440lbs second and third time)
12 Forward and sideways dumbbell lifts
12 Weighted squats (weight 75lbs first time, 85lbs second and third time)
10 Pushups

Repeat above 3 times non stop


 

Set 2

10 15lbs weighted Ball throws
12 65lbs overhead bar lifts
12 Dumbbell bench (weight 30lbs first time, 35lbs second time, 40lbs third time)
Repeat above 3 times non stop

2 sets of LAT pulls at 90lbs

150 meter row fast


 

Total workout time 1 hour