7/19/12 Th

7/19/12 Th

Strength Work
Work Till 10 min to the Hour
Complete 1 exercise then move to another you choose the order and # of exercises you do.
Group the ex. into 2 upper body: a core and extremity, then 1 lower body.

Traps
Shrugs 3×12
upright row 3/12

Bi’s
Chins 4×5
BB Curl and 3/4 Press 4×5

Chest
DB Incline Bench 4×8
DB Flat Bench 4×8

Back
DB Row 4×8
Rev Grip BB Row 4×8

Tri’s
Skull Crusher 4×12
Dips 4×12

Legs
Back Squat 4×5
Stiff Leg Dead Lift 4×5 (w/ soft knee)
DB 1 Leg RDL 4×5
Wt’d Step Ups