Run 10 min 1.6 miles
Bench (ball) 35 lbs 10 3
Crunch (ball) Body 25 3
Row 140 lbs 10 3
Front Pulldown 100 lbs 10 3
Tricep Ext. 40 lbs 10 3
Shoulder Press (standing) 25 lbs 10 3
Kettle bell swings 25 kg 40 total
Weight Post-Workout 176 lbs.
Bike 5 min
Curl (Row) 50 lbs each 12 3
Wide Press (Free) 30 lbs each 12 3
Shoulder (Machine) 50 lbs 10 3
Row 130 lbs 10 3
Hanging 25 lbs (20 * 2) 10 3
Push-up Body 10 3
Leg Press + Ext. 335 lbs 15 3
Side Lifts 15 lbs each 10 (8*2) 3
Shoulder Shrug 35 lbs each 10 3
Tricep Ext. 40 lbs 10 3
Workout
Run 1.2 miles 10 min
Curl 30 lbs each 10 3
Hanging (straight) 20 3
Shoulder Press (Free) 25 lbs each 10 3
Torsion Twist Body 20 each side 3
Pulldown 110 lbs 12 3
Leg Press 315 lbs 20 3
Row 130 lbs 12 3
Kettle 20 kg 30
Run 1.5 miles 10 min
Curl (Bar) 50 lbs 10 3
Squat 220 lbs 10 3
Shoulder Press 20 lbs each 10 3
Bench Press 110 lbs (100 * 2) 8 3
Lunges 35 lbs each 8 3
Pulldown 120 lbs 10 3
Hanging Body 25 3
Military 30 each 10 3
Weight Post-Workout 173 lbs.
Russians be crazy!!
Workout
Run 1.5 miles 10 min
Shoulder Press 10 reps 3 sets 50 lbs.
Hanging Leg Lifts 15 reps 3 sets Bodyweight
Leg Press 10 reps 3 sets 293 lbs.
Military Press (Free) 10 reps 3 sets 35 lbs.
Torsion Twist 15 seconds each side
1 Side Deadlift 5 each side 3 sets 20 kg.
Pulldowns 10 reps 3 sets 110 lbs.
Weight Post-Workout 173 lbs.
Workout
Shoulder Shrug 20 reps 3 sets 35 lbs.
Bicep Curl 10 reps 3 sets 25 lbs.
Bench Press 10 reps 2 sets 110 lbs.
Row 10 reps 3 sets 130 lbs.
Leg Press 20 reps 3 sets 270 lbs.
Hanging Knee Lift 20 reps 3 sets Bodyweight
Kettlebell swings 10 reps 3 sets 20 kg.
Workout:
Run 1 mile 8 min
Kettlebell Swings 10 reps 3 sets 20 kg
Row 10 reps 3 sets 130 lbs.
Hanging Knee Lifts 25 reps 3 sets Bodyweight
Pulldowns 10 reps 3 sets 110 lbs.
Squat 10 reps 3 sets 220 lbs.
Deadlift 3 reps 3 sets 230 lbs.
Weight Post-Workout 173 lbs.
Workout:
Run 1.6 miles 10 min
Shoulder Shrug 20 reps 3 sets 35 lbs.
Bench (Freeweights) 10 reps 3 sets 35 lbs.
Hanging Knee Lifts 20 reps 3 sets Bodyweight
Pulldowns 10 reps 3 sets 100 lbs.
Military (Freeweights) 10 reps 3 sets 35 lbs.
Plank 30 seconds
Row 10 reps 3 sets 120 lbs.
Pec Machine 10 reps 3 sets 80 lbs.
Crunches (Ball) 20 reps 3 sets Bodyweight
Weight Post-Workout 173 lbs.
So I promised I would post this at some point, but I reserve the right to update it at any point. Arms: Bench Press Body weight Shoulder Shrugs 50 lbs Military Press (Free) 50 lbs each side Shoulder Press (Free) 40 lbs each side Overall Definition Noticeably Improved Deadlift 275 lbs Squat 300 lbs Pull-downs Body weight Row Body weight Abs: Hanging Knee Lifts 50 (Body weight) Crunches 50 (Body weight) Plank 3 minutes Side Plank 2 minutes each side Legs: Leg Press 400 lbs Run: Speed 5 minute mile Distance 16 km (10 miles) What do you think?
I will definitely add a few things.
Bicep Curl 35 lbs
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