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Old 12-08-2009, 08:01 PM   #13
Shaolinkiwi
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Default 12/09/09 - Lighter Full body split

So far this week Ive been on the full body split part of my summer routine (next week is 3 day weight lifting focus split).

Monday: was an intense day
Tuesday: I changed up for some HIIT work
Wednesday: a light day (below)
Thursday: will be a forced day off due to work
Friday: Im landscaping so that will serve as my workout.

Thankful that tomorrow will be a rest as Im feeling it right about now

Anyway the workout

One of my training partners was late so filled in the time with.

Barbell upright rows followed with clean and press 1 x 20 x 40 lbs, 1 x 20 x 45 lbs
Reverse wrist curls 3 x 15 x 65lbs
Standing Calf raises 3 x 5 x 280lbs
Renegade dumbbell rows 3 x 10 x 20 lbs

Then we got to work on the actual program.

Super set
Barbell Romanian dead lifts 2 x 14 x 132lbs
Barbell front squats 2 x 14 x 110lbs

Wide grip pronated lat pulldowns 2 x 14 x 170lbs
Walking lunges up & back 20 steps for 2 sets x 38lbs db in hand

Super set
Barbell bench press 2 x 14 x 132lbs
T-Bar rows 2 x 14 x 132lbs


Two arm swings 1 x 25 x 38lbs
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Last edited by Shaolinkiwi; 12-08-2009 at 08:05 PM.
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