Monday, December 04, 2006

Workout of the Week #1

We will be trying to post a "Workout of the Week" each week to share some of the programs we use for ourselves personally as well as for our trainees. Feel free to substitute exercises to suit your needs and/or availability so if an exercise calls for shoulder presses feel free to use a machine, dumbbells, barbell, sand bag, anvil, stone, whatever jazzes you. Repetition ranges are for example only. If you prefer higher reps, do them, but regardless of the repetition range always try to exceed your goals and don't stop the set just because you achieved a number - keep going past your goal number if possible. Rest between sets should be minimal - no more than 60 seconds.

This workout, if done with little rest should take less than 20 minutes.

Dumbbell Front Squat 1x30 (dumbbell held high on the chest) immediately to
Dumbbell Stiff Leg Deadlifts 1x20
Dumbbell Shoulder Press 1x20
1 Arm Row 1x15
Pushups 1xmaximum effort
Dumbbell Shrug 1x30
Rope hand-overhand climb from floor max effort
Dumbbell hammer curls 1x20
Dumbbell Wrist Curl 1x30

"Train With A Purpose"

Fred Fornicola