Friday 1

December 21, 2007 by jleeger.

Max Strength Upper Body Day

1-arm Pushups - 2-5 sets of 3, 2-3 minutes rest - Do one warmup set of regular pushups, rest 2-3 minutes, do  one set of side-to-side pushups, rest, and then do two to five sets of one-arm pushups.  You can make them easier by giving yourself a leverage advantage (do them on a chair seat, or step, etc…).

Chinups - 3 sets of max, 2-3 minutes rest - chinups have your palms facing you.  If you don’t have anyplace to do chinups, do the Chair Rows that Steve Cotter does in the video George posted.

Handstands - 3 sets of max (reps or time), 2-3 minutes rest

Biceps/Triceps Superset - 3 sets of max reps, no rest - Use a band, dumbbell, kettlebell, etc, to do biceps curls, as soon as you’re done, do overhead triceps extensions.

Core - again, you should have done your core stability work in your warmup.  Add three sets of 20 each of these - side planks for reps,  superman reps, v-ups

foam roll, stretch…get ready for class tonight!

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