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Old 06-30-2010, 03:25 PM   #103
MMA Max
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Tuesday And Wednes Update

Tues

1) Weighted Pull Ups
Set 1+ 25lbs x15
Set 2 + 50lbs x 10
Set 3 + 55lbs x 5
Set 4 @ Body weight x 10

2) BB Curls
60x8/8/8/8/8

3) DB Rotation Curls
25x8/8/8

4) DB Hammer Curls
25x8/8/8

5) DB Wrist Curls
10x15/15/15/15

6) Roman Chairs - 3x 50

7) Jump Rope/Ab wheel Super set
A)Jump Rope - 3x 200 sec sets
B) Ab Wheel - 3 x 20 Rolls


Weds Update

1) Warm Up Squats - 135 Deep 3 x 10

2) Dynamic Squat
200x3/3/3/3/3
315x3/3/3/3/3

3) Stiff Leg Dead Lift/ Weighted Step Up Super Set
A) Stiff Leg - 135 x 12/185x10/212x6/135x12
B) Weight Step Up with two 45's in each hand - 4 sets, 5 step up with left leg and 5 with the right

4) Box Jumps
1x2o
1x15
1x20

5) Sitting Calves Raise
1x45x20
1x90x15/12/12/12/12
1x45 x15

6) Leg Extentions
160x12/12/12

DONE
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