Today’s Workout – June 08, 2009

Resistance Training Day

Warm-up

• 10 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

• Rollouts – 10 sets of 10 reps, supersetted with
• alternating sets of Bodyweight Squats & Bodyweight Reverse Lunges – 10 sets of 20 reps

No rest between sets – Total reps – 100 rollouts & 200 reps squats/lunges

3 min rest between superset 1 & 2

Superset #2

• Pull-Ups – various grips – Bodyweight – 5 sets of 5 reps, supersetted with
• 1 Arm DB Press – 75 lbs – 5 sets of 3 reps, supersetted with
• Jumping Lunges – Bodyweight – 5 sets of 20 reps

No rest between sets

3 min rest between superset 2 & 3

Superset #3

• 1 Arm Kneeling Pulldowns – 8 sets of 5 reps, weight pyramiding from 145 – 250, supersetted with
• Glute Ham Raises – 8 sets of 5 reps, Bodyweight

No rest between sets

3 min rest between superset 3 & 4

Superset #4

• Standing Cable Crunch – 7 sets of 3 reps @ 135 lbs, supersetted with
• Bulgarian Split Squat – 7 sets of 7 reps, Bodyweight, supersetted with
• Standing Cable Row – 2 hand – focus on scap retraction not biceps – 7 sets of 7 reps @ 225 lbs

No rest between sets

3 min rest between superset 4 & 5

Superset #5

• Cybes Shoulder Press – 5 sets of 5 reps @ 205 lbs, supersetted with
• DB Concentration Curl – Hammer grip – 5 sets of 5 reps @ 50 lbs

No rest between sets

Flexibility/Mobility Training

• 15 min of stretching