Max - Program 1
Statistics
July 25th 2009: 174.8lbs
Body Fat Measurements:
Bicep: 6
Tricep: 6
Oblique: 15
Scapula: 13
10% Body Fat
Measurements " :
Arms (no flex): 12.5
Shoulders: 47
Chest: 39.5
Waist: 33
Hips: 35
Thighs 24
Calfs: 15
PROGRAM 1
10-15 Minute Warm-up
Bench Press 35 lbs
Deadlift 55 lbs
Lat Pulldown 70 lbs
Chest Fly 60 lbs
Squat Rack
45 + 25 plate per side
Tricep Extension with Band
Cable Row
Lateral Shoulder Raise
Core: Hanging leg Raises 2 sets of 15
Oblique Twists on Decline 50 reps + 5 Reps Negetive 2 sets- second set with 10 lbs
Legs up crunches 2 sets of 30
Cross Leg Pulse ups 2 sets of 20
Leg Scissors 1 up one down switching 2 sets of 20
Plank 1 min 30 seconds... 45 seconds with 25 lb plate.
STRETCH.
Body weight-Compound Program
Push-up
Push-up combo (3 sets burnout each time)
Overhead Pullover 35lbs
Fly on Ball 35lbs
Squat Clean Press 45lbs
Fast Knee Tucks 50 reps
Close Grip Bench 30 lbs per side
Leg Scissors
Bicep Curls 21's
35 lb bar
Opposite hand to extended ankle
2 sets of 40
Legs up crunches
2 sets of 30
100 Mason Twists
100 Bicycle's
STATS
Body Fat: 10%
V Torso: 1.45
Chest: 36"
Shoulders: 47"
Waist: 32.5"
Arms: 13"
Flex: 14"
Caliper Stats:
Bicep: 6
Tricep: 10
Scapula: 11
Oblique: 12
(9.75% Body Fat)
STABILITY PROGRAM
Chest Press on Exercise Ball
Lat Pullover Exercise Ball
Reverse Band Row
Side Plank Reverse Delt Reach
Inverted Bar Rows Heels on Bosu
Push-ups on Bosu
Foam Bicep Curls
Tricep Extension with Bosu
Exercise Ball Plank Kicked out
Exercise Band Leg Lifts (Partner needed)
Stretch!
Size on Program Lower ab Superset
Dead Lifts
Mountain Climbers (50)
Vertical Bench on Smith
Lower Leg Raise with pyramid weights (20-25-30)
Skull Crusher
Leg Extensions with 15 lbs
Straight Arm Lat Pulldown
Straight Leg Raise Hanging
Mountain Crunch.
Straight Arm
Bulk 2
Wide Row with Lat bar
Leg Extension with Med Ball
Close Grip
1 Arm-Push
Post Delt Row
Leg Press
Quad Raise
Chin up Wide bar
Box Jumps
Exercise Ball Plank
Bulk 3
Bent Over Row
Overhead Tricep Extension
Bench Press
Straight Arm Lat Pulldown
Bicep Curl Bar
Balance Board Squats
Shoulder Press Machine
1 Legged Planks
Bulk 4
Snatches 30 lbs
Dips 45 lb plate
Romanian Deadlift Barbell
Pull-ups 2 sets
Chin-ups 2 sets
Cable Cross Overs
Floor Wipers -Holding 75 lb dunbell (arms rested on floor!)
Bulk 5
T-Bar Pulldown 130 Lbs
Front Squat 55 Lbs
T-Bar Row 95 lbs+
Bear Squat 55 lbs
Shoulder Press 75 lbs
Tricep Push-ups
Bicep Curls
Leg Extensions 25 lbs
Exercise Ball Plank off Bench
BULK 6
Preacher Deadlift
Dips
Snatches
Chin-ups
Tri Pullover
Preacher Bicep Curl
Plate Planked Switches
Bulk 7
Smith Decline
Ab Pulses
Chest Fly on Bosu
Bicep Curl
Chest Upward Fly
Reverse Bicep Curl
Lying Leg Quad Raise
Spilt Squats
Core: Med Ball Hanging Rotations
Muscle Memory Workout
Cable Row
Lateral Shoulder Raise
Lat Pulldown
Posterior Fly
Ball Chest Press
Bench/Ball Plank
Benched Squats
Bicep Curls
Rotator Cuff
Core: Med Ball Pass Legs to Arms 15 Reps
Med Ball Leg Hold with 20 Crunches
10 sec Leg Hold off Ground with med ball 4 sets
20 crunches to finish.
Hypertrophy Workout
Front Squats
Shoulder Press
1 Arm 1 Leg Plank - 4 sets!
PlyoPush-ups
Decline Crunches 20 reps-15 reps-12 reps- 5lb weight
30 reps- Hanging Leg Raises with 6 lb Med ball
Dips
Bicep Curls On Bosu
Stretch! 10-15 mins.
Power Program Bent Over
Power Program
Bent Over Rows
Weighted Squats on Bench
Pull-ups
Dips
Plated Push-ups
Lunges with Lateral Raise
Cleans
Oblique Twists on Bosu
Core:
Side-ups Hanging
Leg Flutters
Leg Cross overs
Leg Upper Pumps
Leg Extensions
Side-ups Hanging Leg
Side-ups Hanging
Leg Flutters
Leg Cross overs
Leg Upper Pumps
Leg Extensions
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