by John E Boardman, Certify AFAA Personal Trainer

-          3 cycles each series, 8 reps, 30to45 second rest between cycles, 1 minute rest between each series.

1.       Warm-up: 5 minutes on the recumbent bike and ran outside for a ½ mile in 5-10 minutes

2.       Muscle Strength and Endurance Test on the Incline Barbell bench press

A.      First Set- 20 reps with 135

B.      2^nd Set- 1 rep with 225

C.      3^rd Set- 2 reps with 225

D.      4^th Set- 6 partial reps with 225

Hammer Strength Incline Press

Leg Extension

Reverse Grip Extension or Regular Extension on Bosu

Wide Lat Pulldowns

Pull ups

Squats

Side Raises on Bosu

Calf Raises on Leg Press

Dips

Lying Leg Raises

Push Presses

Cable Curl on Bosu

Cable Crosses

Straight Arm Pulldowns on lat machine

Upright Rows

Front Dumbbell Raises

Hamstring Curl

Machine Overhead Press

Machine Preacher Curl

Cybex Shoulder Press

Cybex Leg Press

Alt Curls

Reverse Grip Arm Extensions

Pull ups

Cable Crossovers

VR3 Ab Machine

Front Raises

EZ bar curls

Tricep  Pressdowns

Hanging knee crunches

T-Bar Rows

Medicine Ball Crunches on Ball(20 reps) with Rebound Crunches(20reps)

Cable Curls

Skull Crushers on ball with Close Grip Press  on ball

1.       Warm-up

-5 minutes on the recumbent bike

-1/2 mile run on a trail

- close grip pull ups 8 reps

Mode-

Leg extension

Dumbbell side raises

Standing Calf Raises

Low Cable Flies

Clean and Jerks with bent over rows

Decline crunches

Bicep Flies

Close grip press with skull crushers, or reverse grip extensions

Squats

Incline Flies

Cable Rows

Standing Hamstring Curls

Push Presses(6 reps)

Close Grip Pulldowns

Pec Fly

Medicine Crunches(20reps), Rebound Crunches(20reps), Medicine Crunches with Rebound Crunches( 20reps,20reps)

Cable side Raises

Hanging Leg Raises

Tricep Rope Extensions

Cybex Overhead Press

Alt curl

Leg Extension or Leg Press

Rope Extension

Straight Arm Pulldowns

Heavy Straight Bar Curl( 1reps)

Hack Squats

Close Grip Press

Hammer Strength Incline Press

Preacher bench Machine

Tricep Pressdowns

Machine Lateral Raises

Single Arm Dumbbell Extensions

Single Arm Dumbbell Preacher Curl

Arnold Presses

Reverse Grip Extensions

Overhead EZ bar Extensions

-          3 cycles each series, 8 reps, 30-45 second rest between cycles, 1minute rest between series 1

Cardio- Ran 1 mile

Cool  Down- 5 minutes on the arm cycle.