Saturday, July 07, 2007
Scott White's Exercise Routine July 7th 2007
Scott White’s Personal Trainer
Work Out Routine July 7, 2007: I challenge you to do my work out, train hard and get great results.
The complete details, The Challenge:
Beginning to end:
| Warm Up Exercise | Program | Level | Time | | |||
| Stair Mill | manual | 9 | 10 min | | |||
| | | | | | |||
| Stretches | Time | | | | |||
| hamstring toe touch | 30 sec | | | | |||
| lunge hip flexor | 30 sec | | | | |||
| quadriceps standing pull | 30 sec | | | | |||
| hamstring wide stance | 30 sec | | | | |||
| chest stretch | 30 sec | | | | |||
| lat stretch | 30 sec | | | | |||
| The Routine: | | | | | |||
| | | |
| ||||
| Exercise | Weight lbs | reps | rest |
| |||
| hang clean front squat press | 45 | 8 | 1 min | | |||
| hang clean front squat press | 95 | 8 | 1 min | | |||
| hang clean front squat press | 135 | 6 | 0 | | |||
| DB Side Steps on a Bench | 30 | 6 | 0 | | |||
| Glute Ham raises | bw | 6 | 0 | | |||
| Pull Ups wide grip | bw | 6 | 0 | | |||
| one Arm Cable Fly's | 70 | 6 | 0 | | |||
| DB Single Bent Over Row | 80 | 6 | 0 | | |||
| hang clean front squat press | 135 | 6 | 0 | | |||
| DB Side Steps on a Bench | 35 | 6 | 0 | | |||
| Glute Ham raises | 25 | 6 | 0 | | |||
| Pull Ups wide grip Weighted | 60 | 6 | 0 | | |||
| DB Bench Press | 90 | 6 | 0 | | |||
| DB Single Bent Over Row | 90 | 6 | 0 | | |||
| hang clean front squat press | 135 | 6 | 0 | | |||
| DB Side Steps on a Bench | 30 | 6 | 0 | | |||
| Glute Ham raises | 25 | 6 | 0 | | |||
| Pull Ups wide grip Weighted | 60 | 6 | 0 | | |||
| DB Incline Bench Press | 105 | 6 | 0 | | |||
| DB Single Bent Over Row | 105 | 6 | 0 | | |||
| hang clean front squat press | 135 | 6 | 0 | | |||
| DB Side Steps on a Bench | 35 | 6 | 0 | | |||
| Glute Ham raises | 25 | 6 | 0 | | |||
| Pull Ups shoulder grip Weighted | 60 | 6 | 0 | | |||
| DB Bench Press | 110 | 6 | 0 | | |||
| DB Single Bent Over Row | 110 | 6 | 0 | | |||
| hang clean front squat press | 135 | 6 | 0 | | |||
| DB Side Steps on a Bench | 30 | 6 | 0 | | |||
| Glute Ham raises | 25 | 6 | 0 | | |||
| Pull Ups shoulder grip Weighted | 60 | 6 | 0 | | |||
| DB Bench Press | 115 | 6 | 0 | | |||
| DB Single Bent Over Row | 115 | 6 | 2 min | | |||
| Squat Jumps | 135 | 6 | 0 | | |||
| Pull ups Reverse grip | bw | 10 | 0 | | |||
| Push Ups weighted | 45 | 20 | 0 | | |||
| Squat Jumps | 135 | 6 | 0 | | |||
| Pull ups Reverse grip | bw | 10 | 0 | | |||
| Push Ups weighted | 45 | 20 | 0 | | |||
| Squat Jumps | 135 | 6 | 0 | | |||
| Pull ups Reverse grip | bw | 10 | 0 | | |||
| Push Ups weighted | 45 | 20 | 0 | | |||
| hand Stand Push Ups | bw | 8 | 30 sec | | |||
| hand Stand Push Ups | bw | 6 | 30 sec | | |||
| hand Stand Push Ups | bw | 5 | 30 sec | | |||
| hand Stand Push Ups | bw | 4 | 30 sec | | |||
| | | | | | |||
| Total Time To Complete: 45 min | | | | | |||
Notes: The work out got cut short today, because while I was carrying the 115 DB’s to do Bench press I ruptured a Blood vessel in my finger. Made it tough to hold onto anything so I decided to cut the work out short, no reason to damage myself more, adjust a few things with the work out and then did my cardio, making me stop about 2 sets shy of what I would of most likely done or the routine.
* BW = Body Weight Exercise
| Exercise | Program | Level | Time | |
| Stair Mill | Speed Interval | 20/10 | 20 min |
|
Notes: The program was set at level 20 at the high level, I skip the during each step of the stairs and then during the lower level of the interval the level is set at 10
| Stretches | Time |
| butterfly | 30 sec |
| lunge hip flexor | 30 sec |
| lying glute stretch | 30 sec |
| hamstring toe touch | 30 sec |
| hamstring wide stance | 30 sec |
| quadriceps standing pull | 30 sec |
| calf stretch | 30 sec |
| chest stretch | 30 sec |
| lat stretch | 30 sec |
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