BOM Intermediate
Week 8- Phase 2 - Workout C: Friday 12/8/06
Ab Circuit
Knee Up - Incline: 20 Reps
Curl up (legs in air - weight on chest):+15lbs 15 Reps
Russian Twist (leg cycle): 30 Reps (50 each side)
Straight Sets
Lat Pull down: 120 x 10, 200 x 8, 170 x 10
Lat Pull down (1.5 rep tempo): 100 x 5, 120 x 5
Straight arm push down (21's): 60lbs x 10, 80 x 21
B.B. Squat:45 x 10, 135 x 8, 225 x 5, 275 x 10, 275 x 10
Bulgarian Split Squat: 30's x 10( full ROM), 30's x 10 (1.5 rep tempo)
Leg Press - single leg(21's): 90 x 10, 90 x 21
B.B. Shrug - Reverse grip: 135 x 10, 185 x 10
B.B. Shrug: 135 x 10, 185 x 10
B.B. Shrug - wide grip: 135 x 10, 185 x 10
My first week of Phase 2 is finished and so far I am really liking these workouts.
Squats felt really good today. At this point anything less than 20 reps was a relief, but i'm still looking forward to the really heavy stuff. The real killer of this workout is the 1.5 rep split squats. The program calls for static lunges with your back foot on a low step, but all I had near the DB's was a normal height bench, so I just did the bulgarians.
For anyone not familiar with the term. When I say 1.5 rep tempo, that means each rep consists of going all the way down, coming half way back up, then down again, and then back to the starting position. By the end of the set you will have completed 10 full reps and 10 1/2 reps with each leg.
I think everyone here knows what 21's are, but here's a quick description just in case. The set consists of a total of 21 reps broken down into 3 parts. The first 7 partial reps are the most difficult half of the motion, followed by 7 full range reps and last but not least, 7 partial reps in the easier half of the range of motion, with no rest in between.
The 1.5 reps and 21's really add to the "fun" and pain, of these workouts.
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