roundballnz: (Default)

Okay,

This week will be the Final one on 2K4  - was thinking of doing 2K9 - but will stick with my initial thoughts & do 2K5  ( modified with my subs)

 

Here is the plan:

 

Workout A - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A - BB Squat : 8 Reps

1B) DB chest press: 6 Reps

 

1A - BB Squat : 8 Reps

1B) DB chest press: 6 Reps

 

2A) BB RDL: 8 Reps

2B) Spiderman pushup: 5 Reps per side 

 

3A) DB step-up: 10 Reps peer side 

3B) DB rear deltoid raise : 12 Reps

 

+ 20 mins Intervals on Bike - 6 cycles 

 

 

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps

1B) DB chest press: 8 Reps

 

1A) Pull-ups  : 8 Reps

1B) DB chest press: 8 Reps

 

2A) chinups or DB Row: 8 Reps

2B) DB Incline chest press: 8 Reps 

 

3A) Inverted row: 15 Reps 

3B) Decline pushups : 20 Reps

 

+ 20 mins Intervals on Bike - 6 cycles

 

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roundballnz: (Default)
roundballnz

November 2011

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