Sandy's log .docx - Sandy Riera Workout Log Leadership of Anaerobic Montclair State University F 4\/5times a week I-Moderate to High T-Ranged from 50

Sandy's log .docx - Sandy Riera Workout Log Leadership of...

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Sandy Riera Workout Log Leadership of Anaerobic Montclair State University
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F- 4/5times a week I-Moderate to High T-Ranged from 50 mins to 1hr and 20mins T-Combination of Resistance Training Week 1 February 25-March 3 Monday – Legs Duration: 1hr 15min Back Squats 3x10 - 75, 95, 95lbs Romanian Deadlift 4x10 - 65,75,75lbs Bulgarian Squats with dumbbell 3x10 - 20,20,20lbs Walking Lunges with EZ Bar 3x10 - 30,45,50lbs Leg Extension 3x20 - 45,60,80lbs Tuesday- Chest and Triceps Duration: 1hr Bench Press 4x8 - 45,65,85,95lbs Incline Bench Press 3x10 - 45, 55,65lbs Dumbbell flat bench chest fly 3x12 - 25, 30, 35lbs Skull Crusher with EZbar 3x12 - 30,30,40lbs Bodyweight Dips till failure Wednesday – Shoulders and Abs Duration: 55 mins Barbell Military Press 4x10 - 45,45,55,55lbs Lateral Raises 3x12 -8,10,10lbs Front Raises 3x12 -10,10,10lbs Upright Rows with Ez bar 4x10 - 30,30,40,45lbs
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Planks 3x 1 min Bicycle crunches 3x 30 each side Side plank Left -1min Right – 1 min 3x Thursday- Legs Duration: 1hr 20min Leg Extension 3x12 - 70, 80,90lbs Front Squats 4x10 - 45,55,55,55lbs Leg press 4x20 narrow stance (10) wide stance (10) - 90,140, 160,180lbs Curtsy Lunges with Ez bar 4x12 - 45,50,55,60 Glute Bridge (no weight) 1x50 Friday – Back and Biceps Duration: 1hr Assisted pull ups with band 3x10 Seated Row(alternating hands) 4x10 - 25,35,45,45 Single arm dumbbell row 3x12 - 30,35,45lbs Alternating bicep curl 3x12 - 10,12,15lbs Cable Rope Curl 4x10 Saturday- Rest Day Sunday- Rest Day Week 2 March 4-10 Monday – Legs Duration: 1hr 20min Sumo Deadlifts 3x8 - 95,115, 135lbs Hip thrust 4x10 - 115,135, 145,145lbs Walking Lunges with EZ Bar 3x10 - 40,45,50lbs Hip Adductor 4x12 o superset with Hip Abductor 4x12 Donkey Kicks 1x50
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- With 10lb ankle weight Fire Hydrants 1x50 - With resistance bands Tuesday – Push Day Duration: 55mins Dumbbell overhead press 4x10 - 15, 17.5, 20, 25lbs Incline Dumbbell Bench Press 4x10,10,8,6 - 25,30, 35,40lbs Incline Dumbbell Chest Flys 3x15 - 15, 20, 25lbs Lateral Raises 3x10 - 10,12,12lbs Frontal Raises 3x10 - 8,10,10lbs Triceps Straight Bar Pushdown 3x12 Pushups till failure 4x Wednesday – Pull Day Duration: 50mins
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