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)