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At the end of the game, the King and the Pawn goes into the same box

Current Workout December 31, 2008

Filed under: workout — visitor74 @ 5:15 pm
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Here’s the current workout that I’m on. This is taken from the ebook: “The Truth of Six Pack Abs”   

 

started: 4th October 2008             5 minute general warm-up or functional warm-up                            Circuit:                  1. Dumbbell reverse lunges (alternating legs), 10-12 reps with each leg      2. One arm dumbbell rows, 10-12 reps with each arm        3. Dumbbell squat and presses, 10-12 reps          4. Lat pulldowns, 10-12 reps            5. Dumbbell bench presses, 10-12 reps          6. Dumbbell step ups, 10-12 reps            7. Two arm dumbbell swings, 15 reps                              Take as little rest as possible between exercises (<30 seconds)       Repeat this circuit of 7 exercises three times          Don’t forget to try to progress on reps or weight on subsequent workouts                       Ab training (appropriate level for you from section 3.5)        3-5 minutes stretching all muscle groups                              Workout B                                  5 minute general warm-up or functional warm-up                            Circuit:                  1. Dumbbell forward lunges (alternating legs), 10-12 reps with each leg      2. Bent over barbell rows, 10-12 reps            3. Dumbbell Romanian deadlifts, 10-12 reps          4. Barbell or dumbbell incline presses, 10-12 reps          5. Box jumps (jump up and down onto step, bench, or box), 20-25 reps      6. One arm dumbbell swings, 10 reps each arm                                                                                  Level 4                  Hanging knee raises – 2 x 8              Decline board leg thrusts – 1 x 10            Lying leg thrusts – 1 x 12              Stability ball hip flexion – 1 x 15            Ab bicycles – 1 x 30                Stability ball crunches with arms straight over head – 1 x 10        Bench crunches – 1 x 20              Alternating crunches 1 x 20              Abdominal vacuums             

 

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