LEGS & FOREARMS
*workout was performed on 11/11/09*
WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
*Dynamic Stretching*
WORKOUT:
Leg Press - 4x15* 1st set warmup
superset w/ Walking Lunges - 3x20
Machine Leg Extension - 3x15
superset w/ One Leg Squats(10 each leg) - 3x20
Machine Leg Curl - 3x15
Machine Calf Raise(all 3 positions for a total of 9 sets) - 3x15
Dumbbell Seated Forearm/Wrist Curls - 3x15* palms up
Dumbbell Seated Reverse Forearm/Wrist Curls - 3x15* palms down
Standing Wrist Twists 3x(up 3x and down twice)
superset w/ Barbell Standing Wrist Curls - 3x25* last set to failure
Subscribe to:
Post Comments (Atom)
.JPG)
No comments:
Post a Comment