Tay-Son Nguyen 2016/03/25

Warm up

• 5min bike
• Narrow squat walk x20
• Toe reach walk x20
• Kicking walk x20
• Side lunges x10 each side
• Stick bend over stretch x10
• Stick overhead press x10

Day 1 Upper 3-4 x 8-12 w 1 min rest

• Shoulder external rotation x10 each side (5 lbs)
• Shoulder front raises x10 (15lbs)
• Bench press (25lbs each side)
• Seated row
• Incline DB chest press (20lbs)
• Cable pull down
• Kneeling shoulder DB press
• DB biceps curl
• DB triceps extension (neutral grip)/Cable triceps press down

Day 2 Lower 3-4 x 8-12

• Lunges 2×20
• DB suitcase deadlift
• DB rack, squat
• Step up with DB
• Leg curls on the ball 3×20

Cooldown

• Foot catch sequence (Left, Right, Both) x7-10
• Foot catch and extend leg (Left, Right, Both) x7-10
• Leg raises touch ceiling 1×30
• Bicycle abs 1×50