Tuesday, June 2, 2009

Leg & Back for Week One

Here are the reps/weight I used for Legs & Back for Week One:

W/Ch = With a chair immediately under my foot
Less/Ch = My foot further back on the chair (harder)

Legs & Back (WEEK 1)



























































Description1st Set2nd Set
Balance Lunge

R 25 W 10



R 25 W 10

Calf-Raise Squat
R 25 W 20
R 25 W 20
Reverse Grip Chin-Up
16 Less Ch

19 Less Ch
Super Skater
25




Wall Squat
90s







Wide Front Pull-Up
11 W/Ch
8 W/Ch
Step Back Lunge
R 15 W 15





Alternating Side Lunge
R 24 W 15





Closed Grip Overhand Pull-Up
12 W/Ch
14 W/Ch
Single-Leg Wall Squat
60s




Deadlift Squat
20




Switch Grip Pull-Up
14 W/Ch
14 W/Ch
Three-Way Lunge
30




Sneaky Lunge
20




Chair Salutations
2




Toe-Roll ISO Lunge
R 20 W 15







Groucho Walk
45s


Calf Raises
R 75 W 25
80/20 Cyber-Speed Squat
30




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