Tuesday, September 16, 2014

workout: september 15, 2014

a) back squat:
  • 6 reps at 100 pounds
  • 6 reps at 115 pounds
  • 6 reps at 125 pounds
  • 6 reps at 130 pounds

b) bench press:
  • 8 at 80 pounds
  • 8 at 90 pounds
  • 6 at 95 pounds
  • 4 at 100

c) 3 sets of 12 rear foot elevated front squat with 15 pound barbell

d) 3 sets of:
  • 15 weighted ab-mat situps with the 20 pound medicine ball
  • 20 supermans

e) 3 sets of:
  • 12 single leg deadlift 
  • 10 single arm kettlebell rows [10 on each side]

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