strength training

alex213

Added by:

alex213

May 29, 2009

Exercise
ExerciseDurationWeightSetsRepsNotes
Exercise: 
bicep curl
Duration: 
3 minutes
Weight: 
45-65
Sets: 
4
Reps: 
10
Notes: 
before & after workout
Exercise: 
bench press
Duration: 
15 minutes
Weight: 
45-125
Sets: 
4
Reps: 
10
Notes: 
before & after workout
Exercise: 
exercise ball sittup
Duration: 
15 minutes
Weight: 
165-205
Sets: 
5
Reps: 
30
Notes: 
before &after workout
Exercise: 
pushup
Duration: 
15 minutes
Weight: 
45-65
Sets: 
4
Reps: 
15
Exercise: 
calf raise
Weight: 
45-95
Sets: 
4
Reps: 
10
Exercise: 
dead lift
Weight: 
45-55
Sets: 
4
Reps: 
10
Exercise: 
squat
Weight: 
45-85
Sets: 
4
Reps: 
10
Exercise: 
lateral raise
Weight: 
45-85
Sets: 
3
Reps: 
8
Exercise: 
forearm bridge
Weight: 
45-65
Sets: 
5
Reps: 
10
Exercise: 
power clean
Sets: 
4
Reps: 
8
Exercise: 
push-jerk
Sets: 
3
Reps: 
8
Exercise: 
preacher curl
Sets: 
3
Exercise: 
light jog
Exercise: 
jump rope
Exercise: 
light stretchinig
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