IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
It is currently Fri Apr 19, 2019 6:41 am

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 Post subject: Re: Workout Programs
PostPosted: Wed Mar 13, 2019 9:56 am 
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Sgt. Major
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Joined: Fri Nov 10, 2006 10:20 am
Posts: 2856
This is a good thread! Thank you for sharing

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 Post subject: Re: Workout Programs
PostPosted: Thu Apr 11, 2019 3:44 pm 
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Sergeant Commanding
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Joined: Sat Apr 01, 2006 11:38 am
Posts: 5407
Thanks Odin! Hope you're doing well :)

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This was an upper body workout I gave to a a guy yesterday, perhaps the hardest one I've ever designed. Please note that he performs external rotation work on a separate day: 2 sets elbow by side, 2 sets elbow on knee. The sheer volume of upper body stuff might be too gnarly if you're not keeping that area strong and healthy....

Chin-Ups
and
Decline Leg Raises
3-4 rounds

Push-Ups (can do knuckle if preferred)
and
BOSU Sit-Up with Resistance Band
3-4 rounds

T-Bar Rows
and
Leaning Overhead Rope Triceps Extensions
3-4 rounds

DB Curl to Overhead Press
and
Machine Reverse Fly
3-4 rounds

Couple notes - you can do any similar substitution you want (bench press for push-ups, lat pull-downs for chin-ups). By the time my client got to the t-bar row/triceps combo his arms were PUMPED.

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