Friday, July 06, 2007
Scott White's Exercise Routine July 5th 2007
Scott White’s Personal Trainer Work Out Routine:
I challenge you to do my work out: Do you think you can Hang with me?
The complete details, The Challenge:
Warm up:
Stair Mill: 10 min: level 10
Light Stretch:
Hamstring toe touch
Chest Stretch
Lat stretch
Lunge hip flexor stretch
Quad pull stretch
Exercise Routine details
| Exercise | Weight lbs | reps | rest |
| Squat | 45 | 8 | 1 min |
| squat | 135 | 8 | 1 min |
| squat | 225 | 6 | 0 |
| Stiff Leg Dead lifts | 80 | 6 | 0 |
| Squat Press | 45 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 120 | 6 | 0 |
| DB Chest Press | 80 | 6 | 0 |
| Cable Rows | 180 | 6 | 0 |
| squat | 315 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 105 | 6 | 0 |
| Squat Press | 60 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 130 | 6 | 0 |
| DB Chest Press | 90 | 6 | 0 |
| Cable Rows | 200 | 6 | 0 |
| Squat | 365 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 405 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 405 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 365 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 365 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 365 | 6 | 0 |
| Stiff Leg Dead lifts with DB’s | 125 | 6 | 0 |
| Squat Press | 65 | 6 | 0 |
| Single Arm alt. cable row with alt. lunge | 160 | 6 | 0 |
| DB Chest Press | 105 | 6 | 0 |
| Cable Rows | 240 | 6 | 0 |
| Squat | 315 | 8 | 2 min |
| Muscle Ups | bw | 5 | 0 |
| Upside down Push ups | bw | 6 | 0 |
| hang clean press | 100 | 6 | 0 |
| Muscle Ups | bw | 5 | 0 |
| Upside down Push ups | bw | 6 | 0 |
| hang clean press | 100 | 6 | 0 |
| Muscle Ups | bw | 5 | 0 |
| Upside down Push ups | bw | 6 | 0 |
| hang clean press | 100 | 6 | 0 |
| | | | |
| Total Time To Complete: 45 min | | | |
Cardio:
| 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 |
| Total Work out Time To Complete: 1hour 45 min | | | |
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