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Get Strong!!

Description:

-Start off with a mile run or 5 minutes cardio warm-up. -Then stretch for all muscles. (emphasize focus muscles. -Before lifting weights start off doing body weight exercises: push-ups, sit ups, squats and up-and-downs. -Now that your muscles are warm and loose I can begin. I start off with a full body workout called power cleans.5 sets of 5 choice a weight you can do 12 times. -Then go to the squat rack(full squats). make sure you go the full 90 degree angel without having knees pass toes. 5 sets of 5 -Then go and do 5 sets of 5 Good morning with only the olympic bar. -Then go to the bench press. 5 sets of 5. The trick with this is after every set rest for 30 seconds and do 12(optional) pull-ups or chin-ups. - After the bench do 7 more sets of pull-ups and/or chin-ups. -Now its time to do sit-ups,leg lifts(5 inches from the floor),leg raises, scorpions 3 sets of 12-15. Then go back to the pull up bars and hold legs at 90 degree angel(feet up or down) for as long as possible, do so twice. Then superman for a 1 set. When doing this set, start at 10 and end at 20. The trick is you have to spell out every number while holding superman pose. -then do crunches and 45 degree abdominal twists on the sit-up bench with the a 12 pound medicine ball(ball optional). -Then warm down by walking for two minutes and stretching thoroughly.

Type of Workout:

Muscular Strength

Days in Workout:

1

 

• Saturday

• Date Posted: 01/29/2010