Oct. 15th, 2008

roundballnz: (Default)
Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar only = 20kg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 25 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 27 reps
Set 2 @ 30 secs = 24 reps
Set 3 @ 30 secs = 25 reps

B1 - Pushups
Set 1 @ 30 secs = 45 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 30 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 27 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 19 reps
Set 2 @ 30 secs = 22 reps
Set 3 @ 30 secs = 22 reps

C2 - Dips
Set 1 @ 30 secs = 30 reps
Set 2 @ 30 secs = 33 reps
Set 3 @ 30 secs = 37 reps

Nice & strong - that was fun!

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roundballnz: (Default)
roundballnz

November 2011

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