Tuesday, July 10, 2007
Work Out Routine July 10, 2007
Scott White’s Personal Trainer
Work Out Routine July 10, 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 | | | |
| EXERCISE | Weight lbs | reps | Tempo | rest |
| Squat | 135 | 8 | xox | 1 min |
| Squat | 225 | 8 | xox | 1 min |
| Squat | 315 | 6 | xox | 0 |
| Stiff leg deadlifts | 80 | 6 | xox | 0 |
| Sumo squat press | 45 | 6 | xox | 0 |
| Pull Ups wide | bw | 6 | xox | 0 |
| DB Chest press | 80 | 6 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Squat | 365 | 6 | xox | 0 |
| Stiff leg deadlifts | 105 | 6 | xox | 0 |
| Sumo squat press | 45 | 6 | xox | 0 |
| Pull Ups Wide weighted | 60 | 6 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Squat | 405 | 5 | xox | 0 |
| Stiff leg deadlifts | 115 | 4 | xox | 0 |
| Sumo squat press | 60 | 6 | xox | 0 |
| Pull Ups close grip weighted | bw | 6 | xox | 0 |
| DB Chest press | 115 | 6 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Squat | 405 | 4 | xox | 0 |
| Stiff leg deadlifts | 125 | 6 | xox | 0 |
| Sumo squat press | 70 | 6 | xox | 0 |
| Pull Ups close grip weighted | 80 | 6 | xox | 0 |
| DB Incline Chest press | 105 | 4 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Squat | 365 | 6 | xox | 0 |
| Stiff leg deadlifts | 125 | 6 | xox | 0 |
| Sumo squat press | 70 | 6 | xox | 0 |
| Pull Ups close grip | 80/ bw | 4/5 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Squat | 365 | 4 | xox | 0 |
| Squat | 315 | 5 | xox | 0 |
| Stiff leg deadlifts | 105 | 6 | xox | 0 |
| Sumo squat press | 70 | 6 | xox | 0 |
| Pull Ups weighted reverse grip | 80/ bw | 4/5 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| DB Single Bent Over Row | 130 | 6 | xox | 0 |
| Pull ups | bw | 12 | 3-1-3 | 0 |
| hang clean and press | 90 | 8 | 3-1-3 | 0 |
| upside down push ups | bw | 10 | 3-1-3 | 0 |
| Pull ups | bw | 12 | 3-1-3 | 0 |
| hang clean and press | 90 | 8 | 3-1-3 | 0 |
| upside down push ups | bw | 5 | 3-1-3 | 0 |
| Pull ups | bw | 12 | 3-1-3 | 0 |
| hang clean and press | 90 | 8 | 3-1-3 | 0 |
| upside down push ups | bw | 3 | 3-1-3 | 0 |
| Pull ups Reverse grip | bw | 10 | 3-1-3 | 0 |
| | | | | |
| Total Time To Complete: 50 min | | | | |
Notes:
* BW = Body Weight Exercise
| Exercise | Program | Level | Time |
| Basketball 1 on 1 | | | 1 hr |
| | | | |
| Notes: Basketball was 3 games of one on one, moderate intensity. | | | |
| | | | |
| 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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