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Wednesday, March 16, 2011

Workout for March 15

Here is my workout for Tuesday March 15

1/2 hour continuous cardio on treadmill, incline at 5 and speed 3.5

10 Squats 10 Jump Squats holding 10lbs dumbbells 40x
15 Pushups
3 sets back to back

Split Squat: back foot on bench, holding 20lbs dumbbells, lower knee down to floor, 12 reps each leg
Wide Grip Pull Down: 75lbs 8 reps
3 sets back to back

Over the Bench Plyo Jumps: one foot in middle of bench, hop over 20x landing opposite foot on bench
Dumbbell Bent Over Rows: 35lbs dumbbells, 8 reps
Straight Legged Deadlift: 35lbs dumbbells, 10 reps
3 sets back to back

Assisted Wide Grip Pullups: 20lbs, 8 reps
Straight Arm Cable Pull Down: 80lbs, 8 reps
10 Burpees
3 sets back to back

Dumbbell Lateral Raises: 20lbs, 8 reps, 3 sets

Cable One Arm Lateral Raises: 7.5lbs, 8 reps
Cable One Arm Bicep Curls: 12.5lbs, 8 reps
3 sets back to back

Standing Barbell Overhead Press: 3 sets, 8 reps, 10lbs added to bar

Down the Rack Hammer Curls: 20lbs 10 reps, 15lbs 10 reps, 12.5lbs 12 reps, 10lbs 15 reps

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