Anterior Aspect Training
Cardiovascular (warm up): Precor Elliptical
->Distance: 2 Miles
->Interval; loading changes [8-9-10-12]
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->Standard anterior dumbbell flies- 10 reps/30lbs
->Anterior standing barbell presses [explosive]- 20 reps/50lbs
->Arnold presses- 12 reps/25lbs
->Standard anterior dumbbell flies- 10 reps/30lbs
->Anterior standing barbell presses [explosive]- 20 reps/50lbs
->Arnold presses- 12 reps/30lbs
->Standard anterior dumbbell flies- 10 reps/35lbs
->Anterior standing barbell presses [explosive]- 20 reps/60lbs
->Arnold presses- 12 reps/30lbs
->Standard anterior dumbbell flies- 10 reps/35lbs
->Anterior standing barbell presses [explosive]- 20 reps/60lbs
->Arnold presses- 12 reps/30lbs
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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations)
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->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs
->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
->Wide stance med ball push-ups (full range)- 10 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs
->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations)
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->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs
->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs
->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs
->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs
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Back to back sets
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