Workout from 7-3-2012


Warmup


Treadmill 7:30 minutes

1000 Meter Row

 


Set 1

 


Barbell Squats (10/10/10/10) (85lbs, 105lbs, 125lbs, 145lbs)

Incline Dumbbell Bench (10/10/10/10) (30lbs, 35lbs, 40lbs, 45lbs)

10 Mountain Climbers (Repeat 4 times)


Set 2

 

10 Step Ups (each leg)

10 Push Ups

10 Hanging Knee Raises

Repeat above 4 times


Set 3

 

Elliptical 15 minutes (1.5 miles)


Total time 1 hour

 


 

Workout from 6-11-2012

Warmup

8 minute treadmill Dan / 13 minute treadmill Tim

250 meter row fast

 


 

Set 1

10 Pushups
10 Squats
10 Ball Slams (15lbs ball)

Repeat above 3 times non stop

 


 

Set 2

15 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Seated Row (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Slam Balls (35lbs)

12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop

 


 

Set 3

15 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
15 Kettlebell Swings (45lbs)
15 each Arm 1 Arm Dumbbell Bench (weight 20lbs Dan / 20lbs first and second time, 25lbs third time)

Repeat above 3 times non stop

 


 

Set 4

10 Tricep (96lbs)
10 Dumbbell Curls (10lbs Dan, 15lbs Tim)
10 Foward and Sideways Dumbbell Lifts (10lbs)

Repeat above 3 times non stop

 


 

Set 5

10 minute Elliptical (Tim)
5 minute Elliptical (Dan)
8 minute Treadmill (Dan)

 


 

Total workout time 1 hour 20 minute


 

Workout from 6-8-2012

Warmup

8 minute treadmill

250 meter row fast


Set 1

12 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
12 Kettlebell lifts (weight 45lbs)
12 Barbell squats (weight 65lbs first time, 85lbs second time, 105lbs third time)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
12 Ball Slams (15lbs ball)
12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop


Set 3

10 Pushups
10 Kettlebell Swings (35lbs)
10 Squats

Repeat above 3 times non stop


Set 4

250 meter row fast
5 minute (Bike, or Treadmill, or Elliptical)


Total workout time 1 hour 10 minute

 

 


 

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

 

 


 

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