Tuesday, June 14, 2011

Strength and Conditioning. GO.

Missions. Inspirations. Change. Drive. Challenge. Progression. Forward. Determination. Power. Push.
Need a change? Try this.

Aim for 8-12 reps and 2-3 sets
(just an fyi, this is the reps/sets I have been doing to progress to heavier weights and less reps. Feel free to adjust if need be.)
I did not add what weight to use because we are all different. Choose a weight that is challenging, heavy, and possibly turns a few heads in the gym. The goal is to overload the muscle and be efficient.

 

(1)   Bicep Curl to Overhead Press

(2)   Lap Pulldown

(3)   Bench Press

(4)   Reverse Flies

Sprints on bike – 30 seconds on/ 30 off x 3 (1:1)
      (1)   Kettle Bell Swings x 15
      (2)   Tricep Pressdown
      (3)   Barbell Upright Rows
Sprints on bike – 30 seconds on/ 30 off x 3 (1:1)
      (1)   Leg Extensions
      (2)   Sit to Stand on Free Squat
Sprints on bike – 30 seconds on/ 30 off x 3 (1:1)

      (1)   Assisted Pull-Ups

      (2)   Plate French Press
As always, it is consistency and eating behaviors that play the biggest part. Keep it fresh. Change things up. Find something you enjoy!
-C


No comments:

Post a Comment