Thur 7-26-12: Lower Body

Time Under Tension workout:

Lower Body

All sets performed for 4 second reps for a total of 45 seconds:

Bodyweight Squat Hold
3 sets
45, 65, 85, 105, 125, 145
Rear Foot Elevated Split Squat
Bodyweight, 10
Supine Ball Curl
1 set regular, 1 set high faster reps
Leg Lift Holds
3 sets


Fri 7-13-12: Shoulders, Biceps & Abs

Simple “beach” workout today…

Shoulders, Biceps, Abs

Stationary Bike 10 minute light pedal
Hip Flexor Stretch 2 minutes each side
Good Mornings 2 sets: bodyweight and light weight

DB Upright Row-Lateral Raise Combo (video)
7 sets of 45 sec TUT, pyramiding weights, 1:15 rest between sets

DB Angled Out Bicep Curl (video)
6 sets of 45 sec TUT, pyramid style, 1:15 rest

Cable Bicep Curl (with short bar- video)
1 set of 7 reps

High Rope Curl(neutral grip- video)
1 set of 10 reps

Partial V-Ups
3 sets of 12-15 reps

Mon 7-2-12: Upper Body

Light Upper Body
One set each unless noted…
Pullups (weighted) – 2 sets
BB Bent Row – 4 sets (video)
45 Degree Cable Pulldown (video)
Squat Thrust Deadlift & Squat Thrust Clean & Press (video)
One Arm Cable Row/Row w/ Twist (video)
Pull Turn Push (video)
Crossover Pushup (med ball, couple different versions) (video)
Medicine Ball Pushup (video)
Plank to Pushup (video)
Hand Release Pushup (video)
BB Bicep Curl – 3 sets of 45 seconds TUT (Time Under Tension)