TRAINING PROGRAM #2

STRENGTH W/WEIGHTS FOR UPPERBODY

Chest & Back
3-4 sets of 12-15 reps (heavy resistance) OR 4 sets of 16-24 reps (light resistance)

  • SUPINE CHEST PRESS
  • BENTOVER FLY
  • SUPINE CHEST FLY
  • STANDING RETRACTIONS
Take 20 seconds to rest to transition & rest although working in opposition

Bicep & Tricep
3 sets 15 reps
  • Seated-Incline Bicep Curl
  • Seated Overhead Extension
  • Standing hammer curls
  • Supine Overhead Tricep Extension
Take 20 seconds to rest & transition although working in opposition


STRENGTH W/ WEIGHTS FOR LOWERBODY

3-4 Rounds
  • (Holding weights) Full ROM Squat 25 x
  • (Hold 1 Heavy Weight under chin) Alternating Back Lunges 50x (25/leg)
  • Romanian Deadlift w/ weights 50 reps

3 Rounds
  • Scissor Jump Lunge 40 x
  • Single Leg Squat R-leg 25x  / L-leg 25x (back foot is elevated, back leg in full knee extension,45 degree hip flexion)

3 Rounds
  • Sissy Squat 25x
  • Wide-leg JUMPS 25x

TRUNK
  • Standing Wheel 100 Reps (50/side)
  • Seated-recline knee tucks 25x
  • Supine Single Leg Extension 50x
  • Seated-recline rotations 40x
  • Hip Lift (knees @ 90 degree flexion) 25x
SOMATIC DRILLS & DELTS
Inverted Shoulder Press 50 reps 2 sets
Standing Side-front combo using light resistance (20 each way) 2 sets
SEATED Overhead Press 15x w/ heavy workload 3 sets
Standing UPRIGHT ROW 3 sets
SPIDER w/ wide stance pushup between
DOWNDOG walk hands 4x out to plank, walk back 4x towards feet





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