#1
Shoulders
Warm up:
3 x 10 – Lift arms to a T (strait out to the sides)
3 x 10 – Lift arms strait in front of you
Workout
3 x 10 – Shoulder Press with dumbbells (military press with dumbbells)
3 x 10 – Lift a 25lb plate in front of you (go from your waist then when raised you will be holding it strait out)
3 x 10 – Arnolds Dumbbell Press
#2
Back Workout
3 x 10 Bent Rows
3 x 10 Back Extensions
3 x 10 Low Row
#3
Bicep/ Tricep Workout
3 x 10 Reverse Curls
3 x 10 Hammer Curls
3 x 10 Curls
3 x 10 Triceps Pushdown
3 x 10 Close hand Bench Press
#4
Chest Workout
3 x 10 Flat Dumbbell Press
3 x 10 Inclined Dumbbell Press
3 x 10 Bench Press
3 x 10 Pec Fly Machine
3x10 Decline Bench
!!!3x10 Shoulder Shrugs!!!! Do not roll your shoulder simply shrug them...
#5
Legs Workout
3x10 Dumbbell Front Lunge
4 x 10 Leg Press
3 x 10 Hamstring Extensions
3 x10 Quad Extensions
Day 1 : Workout #1 & #4
Day 2 : Workout #5
Day 3: Workout #2 & 3
Day 1 Run 2-3 miles
(Shorter distances may be need)
Day 2 Sprints:
1/4 mile warm-up and stretch then
Strech
10 x 10 yds. then
10 x 20 yds. - rest 1 minute then
10 x 40 yds. - rest 1 minute then
1/4 mile cool down
Stretch
(Suicides on basketball court if you cant run on the track)
Day 3 Run 2-3 miles
(Shorter distances may be need)
Day 4 Sprints:
1/4 mile warm-up and stretch then
10 x 10 yds. then
10 x 20 yds. - rest 1 minute then
10 x 40 yds. - rest 1 minute then
1/4 mile cool down
Stretch
(Suicides on basketball court if you cant run on the track)
You should be running at least 4 days a week and Lifting at least 3 days a week.
Group 1 M T W TH F - 8:00AM to 10:00AM -
Group 2 M T W TH F- 2:00PM to 4:00PM - Pecker
Group 3 M T W TH F - 7:00PM to 9:00PM -
Let me know what group works best for you and i will start adding names to the list........ You do not have to be there for 2 hours just for as long as it takes you to run and/or lift.