Workout from 6-18-2012

Warmup

Treadmill 8:00 minutes Hard

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


 

Strength

Set 1

Seated Row (90lbs 1st, 97.5lbs 2nd, 105lbs 3rd)
LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd)
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd)

Repeat above 3 times 12 reps each

 


 

Set 2

Bench Press (75lbs 1st, 85lbs 2nd, 95lbs 3rd)
Leg Press (350lbs 1st, 400lbs 2nd, 450lbs 3rd)
Foward Lateral Raises (10lbs)

Repeat above 3 times 12 reps each

 


 

Set 3

500 Meter Row

5 minute Elliptical, 5 minute Treadmill (Dan)

10 minute Elliptical fast (Tim)

 


 

Total workout time 50 minutes

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