10/3/12-Wednesday-Total Body Muscular Strength Training

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.  Perform both Str and End aspects

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 8 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 8 Reps Strength
2. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

LOWER BODY:

1. Barbell Back Squat – 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift – 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

- MidwestFit Team

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