Tues, 04SEPT12

Back, Abs & Treadmill Intervals

Barbell deadlifts: 2 warm-up sets, 4 working sets x 8-10 reps (pay attention to form)
  • warm up @ 95lbs (that’s 25lb plates at either end of a standard 45lb barbell)
  • working sets @ 125lbs
Wide grip lat pulldowns: 4 working sets x 8-10 reps (feet behind you in the seated position, thumbs beside fingers – not wrapped around the bar – this ensures you engage your back to do the pulling)
  • working sets @ 80-90lbs
T-Bar rows: 4 working sets x 8-10 reps (thumbs beside fingers)
  • working sets @ 70lbs (45lb and 25lb plates)
Reverse grip seated rows: 3 sets of 10-15 reps (squeeze out each rep and go SLOW and thumbs beside fingers)
  • working sets @ 85lbs
Machine rows, single arm: 3 working sets of 12, 10, 8 reps (thumbs) /Superset with back extensions: 3 sets of 15 reps
  • rows @ 30lbs, 45lbs, 50lbs
  • back extensions holding 25lb plate

ABS: Decline sit ups: 4 sets of 25, 20, 15, 10 reps, followed by hanging leg raises: 4 sets of 15 reps (straight legs)

Cardio

  • 1000 skips, or 9 minutes of skipping

Treadmill Intervals

0-5min : walk at 3.4 speed (warm up only)

5-7min: increase speed to 8.0

7-10min: reduce speed to 6.0

10-12min: increase speed to 8.0

12-15min: reduce speed to 6.0

Repeat this interval to 30 minutes.

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