Routine C - Rotation 2 - Abs & Cardio / Back & Hams

8/19/09 - Abs

warms x 2

Flags
18, 11

Sit Ups
13, 10

Ab Wheel on Ramp
12, 10

High Cable Flexion
warms x 1
15 x 40
12 x 50

Steady State Cardio
Walk 15 Minutes


8/20/09 - Back & Hams

Weighted Wide Grip Pull Ups
12 x 10
10 x 10
7 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 180
7 x 180
Drop Set
5 x 190 - 7 x 90

Rope Pull Downs
warms x 1
12 x 105
10 x 110
8 x 110

Stiff Leg Deads
warms x 2
8 x 265
8 x 265
6 x 275

Dumbbell Leg Curl
warms x 2
12 x 55
9 x 60

Steady State Cardio
Walk 10 Minutes