1-29-2012 Workout

Strength Training(3x10)Alternating between lifts every set(so alternating between 1&2,3&4, and so on)

1. Warm-Up- 15minutes
2. Bench- 135,145,150 lbs
3. Leg Extension(single leg)- 35,40,45 lbs
4. Bike- 1 Minute
5. Dips- body weight, body weight, body weight
6. Squats- 155,165,175 lbs
7. Bike- 1 Minute
8. Curls- 25,30,35 lbs
9. Leg Curls-35,40,45 lbs
10. Bike- 1 Minute
11. Dumbbell Shoulder Press(sitting on stability ball)- 15,20,25 lbs
12. Power Cleans- 95,105,110 lbs
13. Bike- 1 Minute
14. Decline Push-Up's(Feet on stability ball)- Body weight, body weight, body weight 
15. Knee Drives- 20,20,20 lbs
16. Bike- 1 Minute
17. 3 Directional Calf Raises- 105,105,105 lbs
18. Dumbbell Bent Arm Pull-Overs- 25,30,35 lbs
19. Bike- 1 Minute

Abs with 3 lbs ankle weights on

1. Push Up Plank- 1 Minute
2. Scissor Kicks- 20 reps each leg
3. Suit case Crunch- 20 reps
4. Side Planks(each side)- 30 seconds
5. Superman's- 20 reps
6. V-Up's- 20 reps
7. Bicycles- 20 reps each leg
8. Hip Lifts- 20 reps

Rotator Cuff exercises with resistance band
Roll Out/Stretch


Total Workout Time- 2 hours