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missjane · 07-03-2008, 05:53 PM

July 3, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout A of Phase 1 (ie weeks 1-3)
Workout 5 of 10

Squat Jumps
3 sets of 5

Step-ups on weight bench
10x7.5's
10x10's
10x10's

RDL
10x65
10x70
10x75

DB Incline Bench Press
10x17.5's
8x20's
8x17.5's

Cable Row
10x50
10x55
10x50

OH Press with alternating DB's
10x15's
9x15's
7x15's
*someday I'm going to get these shoulders strong!! So hard for me!

Lat Pulldown
10x55 Wide Grip
10x50 Wide Grip
10x45 Wide Grip
*still the wrist limiting me on these

Lateral Swiss Ball Roll
3 sets of 10

Planks
50 secs
45 secs
40 secs

Good workout!!

07-03-2008, 05:53 PM	#1205 (permalink)
missjane Scale Watch: 130.2 Join Date: Jul 2007 Location: Ohio Posts: 7,012	July 3, 2008 Coach Dos' Power Training - Total Fitness Routine Workout A of Phase 1 (ie weeks 1-3) Workout 5 of 10 Squat Jumps 3 sets of 5 Step-ups on weight bench 10x7.5's 10x10's 10x10's RDL 10x65 10x70 10x75 DB Incline Bench Press 10x17.5's 8x20's 8x17.5's Cable Row 10x50 10x55 10x50 OH Press with alternating DB's 10x15's 9x15's 7x15's someday I'm going to get these shoulders strong!! So hard for me! Lat Pulldown* 10x55 Wide Grip 10x50 Wide Grip 10x45 Wide Grip still the wrist limiting me on these Lateral Swiss Ball Roll* 3 sets of 10 Planks 50 secs 45 secs 40 secs Good workout!! __________________ Jane My Training Log My eBay Store ~This is an lolcat-free zone~ ~This is a no "bro" zone -- sooooo sick of that word!~ "If someone says I can't, then it makes me all the more determined to prove that I can." -- Michael Phelps