George Landau 2016/04/23

Bike 5min

  • Stick bend over stretch x10
  • Standing shoulder external rotation 1×10 (5 lbs)
  • Shoulder flexion 2×10
  • Hands off push ups 3×10 (could be on the ball)
  • Bench press 4×6-8 (35lbs)
  • Squat stance shoulder press 3×10 (20lbs)
  • Incline chest press 4×6-8 (45lbs)
  • Narrow feet, squat stance lateral shoulder fly 3×10 (10lbs)
  • Straight arm pull down with elastic 3×20
  • Elastic trunk rotation in a squat stance 3×10
  • Superset 3x
    • Biceps curl x10 (20lbs)
    • Triceps extension (10lbs)