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Old 09-21-2012, 06:06 AM   #60
Muscletrainerdh
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Join Date: Sep 2011
Location: New Castle, PA
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Friday, September 14, 2012 - SHFL Phase 2 Workout 4

18 Min Block

1A) DB Step Ups 30 x 8, 30 x 8, 30 x 8, 30 x 8 (+5lbs)
1B) Bent Over DB Rows 30 x 8, 30 x 8, 30 x 8, 30 x 8
1C) BB Rollout 8,8,8,8
1D)Steep Incline DB Press 55 x 8, 55 x 8, 55x 8, 55 x 8
1E) 2 Leg Hip Raise (Feet On Bench) 8, 8, 8, 8
1F) Jumping Jacks 8, 8, 8, 8

12 Min Block

2A)Mountain Jumpers 12, 12, 12
2B) Underhand Inverted Rows 12, 12, 12
2C) Close Grip Push Ups 12, 12, 12
2D) Overhead DB Tricep Extension 35 x 12, 35 x 12, 35 x12
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