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Thursday, April 3rd 2008
@ Chesea Rec Center...2:00pm - 3:30 pm
barbell warmup compound movements
ez curl warmup preacher curls & standing Frech press
Wide-grip Pull-ups
BW- 5x
Wide-grip Dips
BW - 10x
Weighted Chin-ups
3 x 3 x BW + 45
Weighted Dips
1 x 5 x BW + 45
1 x 5 x BW + 90
1 x 3 x BW + 135
Hip Belt Squats on step-ups for chin/dip station (to increase ROM)
1 x 5 x BW + 135
1 x 5 x BW + 160
1 x 5 x BW + 180
Chest isolation exercises 2 - 3 sets
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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