Fitness | Fitness Training Tips: Work Out Routine July 14, 2007

Saturday, July 14, 2007

Work Out Routine July 14, 2007

Work Out Routine July 14, 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
qudarcip standing pull	30 sec
hamstring wide stance	30 sec
chest stretch	30 sec
lat stretch	30 sec

EXERCISE	Weight lbs	reps	Tempo	rest
Squat	45	8	3-1-3	1 min
Squat	135	6	3-1-3	1 min
Squat	225	6	xox	0
Lunges	45	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups wide	bw	6	xox	0
DB Chest press	80	6	xox	0
Cable Pullovers	130	6	xox	0
Squat	315	6	xox	0
Lunges	55	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups wide weighted	45	6	xox	0
DB Chest press	105	6	xox	0
Cable Pullovers	130	6	xox	0
Squat	365	6	xox	0
Lunges	55	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups wide weighted	60	6	xox	0
DB Chest press	115	6	xox	0
Cable Pullovers	130	6	xox	0
Squat	365	6	xox	0
Lunges	60	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups close weighted	80	6	xox	0
DB Chest press	125	3	xox	0
Cable Pullovers	130	6	xox	0
Squat	365	6	xox	0
Lunges	70	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups close weighted	80	6	xox	0
DB Chest press	115	6	xox	0
Cable Pullovers	130	6	xox	0
Squat	365	5	xox	0
Lunges	70	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups reverse weighted	80	6	xox	0
DB Chest press	115	6	xox	0
Cable Pullovers	130	6	xox	0
Squat	365/ 315	5/ 4	xox	0
Lunges	70	6	xox	0
Glute Ham raises	bw	6	xox	0
Pull Ups reverse weighted	80	6	xox	0
DB Chest press	110	6	xox	0
Cable Pullovers	130	6	xox	0
Muscle Ups/ dips	bw	4/ 10	3-1-3	0
upside down push ups	bw	8	3-1-3	0
hang clean and press	110	4	3-1-3	0
Muscle Ups/ dips	bw	3/ 10	3-1-3	0
upside down push ups	bw	6	3-1-3	0
hang clean and press	110	4	3-1-3	0
Muscle Ups/ dips	bw	2/ 8	3-1-3	0
upside down push ups	bw	4	3-1-3	0
hang clean and press	110	4	3-1-3	0
Pull ups wide	bw	10	3-1-3	0
Push Ups weighed	45	18	3-1-3	0
Pull Ups close	bw	10	3-1-3	0
Push Ups weighed	45	8	3-1-3	0
Pull Ups reverse	bw	10	3-1-3	0
Push Ups weighed / no weight	45 / bw	12 /10	3-1-3	0

Total Time:	40 min

Notes: Great work out, felt good, took it easy on squats, felt better getting deeper and not going up to 405 on squats, work out was great pumped it out and was drenched in sweat when I was done.

* xox = as fast as possible with good form

* BW = Body Weight Exercise

Cardio:
Exercise	Program	Level	Time
Stair Mill	speed interval	10 lo/ 20 hi	20 min

Notes: Cardio was tough was sweating a ton, felt great to finish. Machine said I burned 300 cal, listening to Dan Brown’s Deception point while doing my cardio, it’s a good audio book.