Tuesday, February 16, 2016

Training #0025 - Week 07 day 03


Training Module 2: Legs + Shoulders
  1. Warm up:
    1. Stretching
    2. Moving
  2. Squats:
    1. Set 1,2,3 - 135 lbs x 10 rep 
  3. Squats Press :
    1. Set 1 - 90 lbs x 10 rep 
    2. Set 2 - 180 lbs x 10 rep 
    3. Set 3 - 230 lbs x 10 rep 
  4. Leg extensions:
    1. Set 1,2,3 - 110 lbs x 10 rep
  5. Legs curl:
    1. Set 1, 2, 3 - 90 lbs x 10 rep
  6. Calfs - sitting:
    1. Set 1 - 25 lbs x 12 rep
    2. Set 2,3 - 50 lbs x 10 rep
  7. Shoulders - bar press sitting:
    1. Set 1,2,3 - 95 lbs x 10 rep
  8. Shoulders dumbbells press:
    1. Set 1,2,3 - 20 lbs each x 10 rep
  9. ABS - Ball:
    1. Set 1, 2, 3 - 25 rep







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