JJedi
09-03-2009, 09:15 AM
I needed a place to write down my workouts and keep track of things so this seems perfect.
DAY 1
Rear Deltoid Risers 3x20
Shoulder Risers 3x20
10x15 various other rotator cuff exercises
Pyramid push ups 1 2 3 4 5.....15.....5 4 3 2 1
superset:
tricep push 5x12
Dips 3 sets of failure....set 1 15....set 2 13.....set 3 12
bent over flies 5x15 (15 lbs)
DB Mil. press 5x15 (20lbs)
Swim: 1000 yrds
DB Bench 3x12 (55lbs 60lbs 65lbs)
DB Flys 3x12 (30lbs)
Dips 5x12
DB Incline 3x12 (45, 50, 50)
Tripull down 3x12 (60lbs)
Push up 5x20
tri push 5x10
divebomber push 3x10
wide push 5x20
elevated push 3x10
run 4 miles
DAY 1
Rear Deltoid Risers 3x20
Shoulder Risers 3x20
10x15 various other rotator cuff exercises
Pyramid push ups 1 2 3 4 5.....15.....5 4 3 2 1
superset:
tricep push 5x12
Dips 3 sets of failure....set 1 15....set 2 13.....set 3 12
bent over flies 5x15 (15 lbs)
DB Mil. press 5x15 (20lbs)
Swim: 1000 yrds
DB Bench 3x12 (55lbs 60lbs 65lbs)
DB Flys 3x12 (30lbs)
Dips 5x12
DB Incline 3x12 (45, 50, 50)
Tripull down 3x12 (60lbs)
Push up 5x20
tri push 5x10
divebomber push 3x10
wide push 5x20
elevated push 3x10
run 4 miles