Training Week: Tuesdays

So, yesterday was a mild one with your active recovery.  Today is going to be a strength training day.  Come to the gym prepared.  Always, always do some sort of warm up to get your joints and muscles loosened up.  You can spend 10 minutes on a treadmill, rower or stationary bike and then stretch.  This will prevent you from jumping right into the lifts and getting injured.

After your warm up, here is the upper body routine:

Push Up – Wide Grip Chin up – Dumbbell Shoulder Press

Incline Push Up (Feet on medicine ball) – Bent Over Rows – Alternating Front Shoulder Raises

Alternating Dumbbell Bench Press (on medicine ball) – Pull up – Dumbbell Clean and Press

For body weight exercises, go to failure and for weight movements, your rep range will be 12 reps.

These are to be done in circuits with no stop between exercises.  Once you are done with one circuit, take 60 seconds to rest and get some water.  Then perform the circuit 2 more times.  The rest between each set of exercises is also 60 seconds.

Don’t forget to stretch after this workout and be ready get some cardio in tomorrow!


Posted on Jan 25 2011, under Training | No Comments »

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