Workout 1: Arms & Calves & Workout 2: Circuit

05/07/12

Arms:
Tricpes Rope Press: (42.5) 15, 15, 15, 15
Overhead Rope Extension: (32.5) 12, 10, 10
Overhead EZ Bar Extension: (55) 15, 12, 12
DB Extension: (25) 10, 10, 10
LF Machine Curl: (130) 12, 12, 12, 11
Bar Curl: (65) 12, 12, 12
Incline DB Curl: (35) 12, 12, 12
EX Bar Curl (close grip): (65) 12, 12, 10

Calves:
Seated Raise: (150) 15, 15, 15, 15
Standing Press: (160) 20, 20, 20, 20

Ran 1 mile at 7mph


Circuit (broken up into 2 parts):
Part 1
Run .5 miles (6.5 - 8mph, 1-2 incline)
Pullups: 10, 10
Curls: (47.5) 15, 15
Dips: 15, 15
Triceps Rope Press: (32.5) 15, 15

Part 2
Repeat Circuit x3, rest as necessary
Burpee: 10
Jump Squat: 10
Side Shufle: 30 sec.
Medball Situp: 10
Box Jump: 10
Lateral Jumps: 30 sec.
Alternate Plank: 30 sec.
Front Squat: (24) 20
Walking Lunges: 60 sec.