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missjane · 07-11-2008, 05:45 PM

July 11, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout A of Phase 1 (ie weeks 1-3)
Workout 9 of 10

Squat Jumps
4 sets of 5

Knee-dominant exercises
10x10's step-ups on bench
10x10's lunges
10xBW BSS

RDL
10x80
10x85
7x85

DB Incline Bench Press
10x20's
9x20's
5x20's

Standing Cable Row
10x70
10x75
10x80

OH Press with alternating DB's
10x15's
10x15's
8x15's

Lat Pulldown
10x55 Wide Grip
10x55 UH Grip
9x55 Wide Grip
7x55 UH Grip

Lateral Swiss Ball Roll alternated with straight arm crunch
3 sets of 10

Planks
75 secs
45 secs
35 secs

One more workout in Phase I and on to Phase II...

07-11-2008, 05:45 PM	#1265 (permalink)
missjane Scale Watch: 130.2 Join Date: Jul 2007 Location: Ohio Posts: 7,013	July 11, 2008 Coach Dos' Power Training - Total Fitness Routine Workout A of Phase 1 (ie weeks 1-3) Workout 9 of 10 Squat Jumps 4 sets of 5 Knee-dominant exercises 10x10's step-ups on bench 10x10's lunges 10xBW BSS RDL 10x80 10x85 7x85 DB Incline Bench Press 10x20's 9x20's 5x20's Standing Cable Row 10x70 10x75 10x80 OH Press with alternating DB's 10x15's 10x15's 8x15's Lat Pulldown 10x55 Wide Grip 10x55 UH Grip 9x55 Wide Grip 7x55 UH Grip Lateral Swiss Ball Roll alternated with straight arm crunch 3 sets of 10 Planks 75 secs 45 secs 35 secs One more workout in Phase I and on to Phase II... __________________ 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