Workout Program.xlsx - Inclined Dumbell Press 10lbs 3x10 Bent over lateral raise 12lbs 3x10 Barbell Front Raise 30lbs 3x8 Armpit dumbell rows 10lbs ea

Workout Program.xlsx - Inclined Dumbell Press 10lbs 3x10...

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MON TUE WED THUR FRI SAT Week 1 Stretching Program Week 4 Cardio Program Cardio Program Cardio Program Wall sit, 30s, 3x5 Leg press, 30lbs, 3x15 RDL's 25lbs, 3x8 Stretching Program Stretching Program am am am Pull up negatives 3x5 Low-pull fly, low res band, 3x10 Dumbell pullover, 10lbs, 3x10 Inclined Dumbell Press, 10lbs, 3x10 Bent over lateral raise, 12lbs, 3x10 Barbell Front Raise, 30lbs, 3x8 Armpit dumbell rows, 10lbs ea, 3x10 Overhead Pulldown, 20lbs, 3x8 Dumbell rows, 15lbs ea, 3x10 each side (alt) Inclined batwing rows 15lbs ea, 3x10 each side (alt) Tricep Dips, on bench, 3x12 Seated overhead dumbell extension, 10 lbs, 3x10 Overhead Barbell press, 25lbs, 3x8 concentration curls, 12lbs, 3x10 Seated dumbell curl 12lbs, 3x10 Standing dumbell curl, 12lbs, 3x10 Bodyweight squat, 3x10 Lying leg curls, 20lbs, 3x10 Barbell back squat, 20lbs, 3x10 Bent over barbell row, 30lbs, 3x8 Swiss ball back extensions, 3x8 Dumbell deadlift, 25lbs, 3x10 Calf Raises 30 (toes straight) calf press on leg press, 10lbs, 3x10 seated one-leg calf- raise, 10lbs, 3x8 flat dumbell press, 10lbs, 3x10 Incline bench press, 25lb bar, 3x10 Inclined dumbell fly, 10lbs, 3x10 Reverse cable x-overs, 30lbs, 3x8 standing lateral raise 16 lbs 3x10 (dumbell) Barbell shoulder press, 25 lbs, 3x10 Assisted Pullups, 25% of weight, 3x8 Lat pulls on yoga ball w band, 3x15 Cable pushdown, 20lbs, 3x10 One arm dumbell extensions, 10lbs, 3x12 Assisted parallel tricep dips, 25% 3x10
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Week 2 Cardio Progra Cardio Progra Cardio Progra Week 5 RDL's 25lbs, 3x8 Supermans, 30s, 3x5 Stretching Program Week 3 Stretching Program Week 6 Cardio Program Cardio Program Assisted dips, 3x5 Cardio Program RDL's 25lbs, 3x8 Supermans, 30s, 3x5 EZ-bar preacher curl, 20lbs, 3x10 Crucifix curl, 15lbs, 3x10 Incline bench alt curls, 15lbs, 3x10 Dumbell alt walking lunge, 5lbs ea, 2x15 Bodyweight squat, 3x10 Standing leg circles, 30s ea side. 2x3 Kettlebell swing, 10lbs, 3x10 Bulgarian split squat, 3x8 Barbell goodmorning, 25lbs, 3x10 Dumbell deadlift, 25lbs, 3x10 Calf Raises, 30 (toes straight) calf press on leg press, 10lbs, 3x10 standing dumbell calf raises, 10lbs 5x10 Bench Press, 30lb bar, 3x10 Chest Fly, low res band, 3x10 dumbell shrugs 20lbs, 3x10 Lat pulldown machine, 20lbs, 3x10 Alternate front raise, 8lbs each, 3x10 Bent over bar row, 20lbs, 3x10 Seated row, 20lbs, 3x15 Rhomboid Darts, 3s hold, 3x5 Dumbell kickbacks, 10lbs, 3x10 Alt. Tricep pushouts, 8lbs, 3x10 cable overhead extensions, 20lbs, 3x10 One-arm dumbell preacher curls, 15 lbs, 3x8 hammer curls, 15lbs, 3x12 Cable bicep curls, 20lbs, 3x10 Step ups, 6", 1 min ea side Bodyweight squat, 3x10 Dumbell side lunge, 5lbs ea, 3x12 Lying leg curls, 20lbs, 3x10 Kettlebell swing, 10lbs, 3x10 Dumbell deadlift, 25lbs, 3x10 Two-armed bent over row, 30lbs, 3x10
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Stretching Program seated one-leg calf- raise, 10lbs, 3x8 calf press on leg press, 10lbs, 3x10 Calf Raises, 30 (toes straight)
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MON TUE WED THUR FRI SAT Stretching Program Cardio Program Cardio Program Cardio Program Wall sit, 45s, 3x4 Leg press, 40lbs, 3x15 RDL's 25lbs, 3x12 Stretching Program Stretching Program am am am Pull up negatives 3x8 Low-pull fly, med res band, 3x12 Dumbell pullover, 15lbs, 3x10 Inclined Dumbell
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  • Spring '14
  • CharlesJ.Pelitera
  • Biceps brachii muscle, Weight training exercises, Dumbell

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