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Old 06-08-2012, 09:26 PM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default The rest of Week 4

Workout C (June 7)

Warm-up Superset
1A) BB Split Squat 1 & ½ Rep – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar

Superset #1
1A) BB Split Squat 1 & ½ Rep – 10 repetitions per side; weight: 15 lb Body Bar
• No rest.
1B) DB Renegade Row – 10 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) 1 Leg Squat – 8 repetitions per side; weight: BW
• No rest.
2B) DB 1 Leg RDL – 8 repetitions per side; 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Leg Curl – 10 repetitions; weight: BW
• No rest.
3B) Band Alphabet Abs – Once per side through alphabet; weight: thick orange band
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4) BB Front Squat - 20 sec squats + 10 sec rest for 8 sets; weight: 12 lb Body Bar

Workout D (June 8)

Warm-up Superset
1A) Pulldown – 6 reps using 75% of the weight used in your “real” sets.
• 60 lb
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 6 reps at 75% of weight used in your “real” sets.
• 7.5 lb

Superset #1
1A) Pulldown – 8 repetitions; weight: 70 lb
• No rest.
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 8 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 repetitions; weight: 20 lb
• No rest.
2B) DB Row – 10 repetitions per side; weight: 12.5 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Close Grip Pushup – 8 repetitions; weight: BW
• No rest.
3B) Barbell Curl – 12 repetitions; weight: 15 lb Body Bar
• No rest.
3C) Cable Face Pull – 20 repetitions; weight: yellow thick band
• No rest.
3D) Stability Ball Jackknife – 20 repetitions; weight: BW
• No rest.
• Rest 1 minute & repeat 4 more times for a total of 5 supersets
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