Wednesday 17 April 2013

Tuesday Gym


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:


{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)
3 * 8 Standing Dumbell Push Press (2 x 12.5 kg)}


{3 * 8 Seated row (68kg *increase*)
3 * 8 Lateral Step ups (12.5kg) - per leg}


4 * Max weighted press ups (10kg) (30, 22, 20, 20)


{3 * 8 Squats (82.5 kg *increase*)
3 * 8 Bulgarian Split squats (12 kg) - per leg}


{3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Felt tired during this session, especially my arms, but got through it. Thinking wide arm pull ups are the culprits but if it improves my shoulder strength I'm all for them.

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