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Old 07-08-2012, 12:10 AM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default TT 2K10 Hardcore Workout Week 2

Stats for week 2:

Week 2 (July 2 through 8)

Workout A (July 3)

Warm-up Superset
1A) Vertical Jump - 1 rep
1B) DB Chest Press - 5 reps using 50% of the weight used in your “real” sets (15 lb)
1C) DB Reverse Lunge - 5 reps per side using 50% of the weight used in your “real” sets (10 lb)
2A) Pulldown - 2 reps; 50 lb

1A) Vertical Jump - 3 reps; bodyweight
1B) DB Chest Press - 8 reps; 40 lb
1C) DB Reverse Lunge - 8 reps per side; 20 lb
1D) Stability Ball Plank - 45 sec hold; bodyweight
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Pulldown - 10 reps; 50 lb
2B) Close Grip Pushups - 8 reps; bodyweight
2C) DB Row - 12 per side; 12 lb
2D) Cross-Body Mountain Climber - 10 per side; bodyweight
2E) DC Rear Deltoid Raise - 10 reps; 6 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Interval Training (8 intervals total in week 2) on recumbent bike

5 minute warmup
24 second interval at 8/10 or 9/10 intensity level
36 second interval at 3/10 intensity level
5 minute cooldown

Workout B (July 5)

Warmup Superset 1A through 1F using 9 lb Bodybar

1A) Romanian Deadlift - 6 reps; 18 lb Bodybar
1B) Hang Clean - 6 reps; 18 lb Bodybar
1C) Front Squat - 6 reps; 18 lb Bodybar
1D) Military Press - 6 reps; 18 lb Bodybar
1E) Squat - 6 reps; 18 lb Bodybar
1F) Forward Lunge - 6 reps per side; 18 lb Bodybar
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Bent Over Row - 10 reps; 18 lb Bodybar
2B) Spiderman Climb Pushup - 4 reps per side; bodyweight
2C) 1-Leg Stability Ball Leg Curl - 10 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) DB Incline Chest Press - 5 reps; 30 lb
3B) DB Split Squat - 5 reps; 30 lb
3C) Stability Ball Pike - 5 reps; bodyweight
• Rest 1 minute & repeat 4 more time for a total of 5 supersets

Workout C (July 7)

1A) Depth Jump - 6 reps; bodyweight
1B) Deadlift - 8 reps; 18 lb Bodybar
1C) Pushup - 6 reps; bodyweight
1D) Get-up - 6 per side; 3 lb
• Rest 1 minute & repeat 1 more time for a total of 2 supersets

2A) 1-Leg Bench Squat - 10 reps per side; bodyweight
2B) Renegade Row - 8 reps per side; 10 lb
2C) Pushup with Hands on Ball - 3 reps; bodyweight
2D) Stability Ball Rollout - 8 reps; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) Burpee - 10 reps; bodyweight
3B) Cross-Body Mountain Climber - 8 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

Interval Training (6 intervals total in week 1) on upright bike

5 minute warm-up
36 second interval at 8/10 intensity level
54 second interval at 3/10 intensity level
5 minute cooldown
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