<<O>>  Difference Topic temp (r1.2 - 03 Mar 2006 - KevinJarnot)

Full Body Exercises

Static Hold Leg Extensions

Line: 64 to 64
  • End with arms out, shoulders together
  • Super set with bicep curls on one of the cables (90+ lbs)
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Legs

  • Squats
  • Leg Press, superset with plyo side jumps
  • Leg curls
  • Straight-back straight-leg deadlifts
  • Leg extensions

Chest

  • Bench press, superset with (single armed presses on swiss ball)
  • Incline DB press, superset with DB flyes on swiss ball
  • (Arm rotatey presses), superset with pullovers on swiss ball
  • Tris - nose breakers, ending with close-grip bench press
  • Tris - cable pushdowns


-- KevinJarnot - 26 Feb 2006

 <<O>>  Difference Topic temp (r1.1 - 26 Feb 2006 - KevinJarnot)
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Full Body Exercises

Static Hold Leg Extensions

Start with static hold (plank) position. Lift one leg, and move leg as far as possible to side. Hold, then return. Alternate legs, 8x each for 3 sets.

Butt Blasters

Lay on back with legs bent, feet roughly 1 foot from butt. Raise hips, lift one leg, and keeping leg straight, push it outwards from heel. Do 8x each leg for 3 sets.

YTIs

Plank across a Swiss Ball, legs on ground, with lower chest on ball. Hold 2 barbells (I started with 5 lb, now up to 10-15), palms upward, arms extended 10 degrees from body and barbells raised as high as possible ("Y"). Hold for 3 seconds. Next, move barbells to 90 degrees from body, as high as possible, palms down ("T"). Hold for 3 seconds. Next, move barbells to sides, palms up ("I"). Hold for 3 seconds. Repeat 8x for 3 sets.

Power Lunges with Curls

Stand straight, with barbell in each hand (20 lb?). Raise one leg at the knee to 90 degrees, and lunge, landing with leg extended and bent at knee, other leg back with knee just behind the other foot. The knee should not touch the ground. Hold for 3 seconds. Move back to standing position, with leg that was extended up at 90 degrees to body (knee bent). Slowly perform 2-3 curls with barbells while holding leg up. Repeat sequence 12x for 3 sets.

Swiss Ball Arm Extensions

Plank across barbell (as in YTIs) holding 2 light barbells extended, arms raised as high as possible with palms down. Alternate bringing barbells back behind ear, at least 4x each. Then do both arms together, at least 4x. 3 sets.

One Leg Barbell Toe Touches

Stand straight, holding 2 20 lb barbells at sides. Raise one leg slightly, bent at knee, with foot 6" from ground. Bending slightly, slowly touch the opposite barbell to the toe of the raised foot. Slowly move back to standing position, keeping foot raised the entire time. Alternate sides, 12x each side, 3 sets.

Swiss Ball Presses

Lay with back on Swiss ball, feet on ground, knees bent at 90 degrees. Hold 25 lb barbell in each hand, arms extended upwards like you're read to do a bench press. Slowly bring one arm down, elbow to side of ball. Raise arm, and alternate with other arm. Do 12x each arm, then 12x together.

Pushups with side thingy

Shoulders

YTIs

  • 10-15 lbs

Military Press

  • Pyramid, start with 70 lbs

Swiss Ball Arm Extensions

  • 10-15 lbs

Arnolds

  • 25-30 lbs

Shrugs

  • Focus on traps

Bent over thingies

  • Bend over, ass up, holding a 25 lb barbell in each hand. Weights are side-to-side
  • Bring shoulders up, arms bent at 90 deg at elbow
  • Weights should continue to be parallel to body
  • Shoulders together!

Back

Lawn Mowers

  • 35-40 lb

Arm extension thingies on bosu ball

  • Ball 2 ft from machine, arms of machine up
  • Pyramid, weight from 60-70 lbs, increments of 10 lbs
  • Superset with chin ups

Chin ups

  • Palms out, hands 2 ft apart

Arm extension thingies on bosu ball, farther back

  • Ball 5 ft from machine, arms of machine down
  • 70 lbs
  • Superset with rows

Rows

  • Do not go further back than 90 degrees
  • 140+ lbs

Cross-armed thingy on bosu

  • Need machine with two cable arms, with arms set to knee height
  • 20-25 lbs
  • Cross arms low, bring arms out and up, with cables crossing chest
  • End with arms out, shoulders together
  • Super set with bicep curls on one of the cables (90+ lbs)

-- KevinJarnot - 26 Feb 2006

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Revision r1.1 - 26 Feb 2006 - 22:02 - KevinJarnot
Revision r1.2 - 03 Mar 2006 - 14:16 - KevinJarnot