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Duffeymt's NROL Round 2 Duffeymt's NROL Round 2
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Old 08-11-2009, 04:53 PM   #1 (permalink)
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Default Duffeymt's NROL Round 2
Break In Program - Lifter 2
Day1 - 08/11/09

Workout A
Squat
  • 1x15 135 lbs.
  • 1x15 135 lbs.

Super Set
Static Lunge
  • 1x15 65 lbs.
  • 1x15 65 lbs.

Two Point Dumbbell Row with Elbow Out
  • 1x15 25 lbs.
  • 1x15 25 lbs.

Super Set
Push Up
  • 1x15 Bodyweight
  • 1x15 Bodyweight

Crunch
  • 1x15 Bodyweight
  • 1x15 Bodyweight
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Old 08-13-2009, 03:35 PM   #2 (permalink)
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Break In Program - *Correction - Lifter 3
Day2 - 08/13/09

Workout B
Deadlift
  • 1x15 135 lbs.
  • 1x15 135 lbs.

Super Set
Step Up
  • 1x15 BW + 40 lbs.
  • 1x15 BW + 40 lbs.

1 Arm Dumbbell Press
  • 1x15 25 lbs.
  • 1x15 25 lbs.

Super Set
Close Grip Lat Pull Down
  • 1x15 105 lbs.
  • 1x15 105 lbs.

Side Plank
  • 30 sec hold
  • 30 sec hold
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Old 08-18-2009, 09:48 AM   #3 (permalink)
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Break In Program - Lifter 3
Day 3 - 08/17/09

Workout A
Squat
  • 1x15 145 lbs.
  • 1x15 145 lbs.

Super Set
Static Lunge
  • 1x15 75 lbs.
  • 1x15 75 lbs.

Two Point Dumbbell Row with Elbow Out
  • 1x15 27.5 lbs.
  • 1x15 27.5 lbs.

Super Set
Push Up
  • 1x15 Bodyweight
  • 1x15 Bodyweight

Crunch
  • 1x15 Bodyweight
  • 1x15 Bodyweight
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Old 08-25-2009, 04:30 PM   #4 (permalink)
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Break In Program - Lifter 3
Day 4 - 08/25/09

Workout B
Deadlift
  • 1x15 155 lbs.
  • 1x15 155 lbs.

Super Set
Step Up
  • 1x15 BW + 45 lbs.
  • 1x15 BW + 45 lbs.

1 Arm Dumbbell Press
  • 1x15 27.5 lbs.
  • 1x15 27.5 lbs.

Super Set
Close Grip Lat Pull Down
  • 1x15 112 lbs.
  • 1x15 112 lbs.

Side Plank
  • 30 sec hold
  • 30 sec hold
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Old 08-26-2009, 04:52 PM   #5 (permalink)
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Break In Program - Lifter 2
Day 5 - 08/26/09

Workout A
Squat
  • 1x15 155 lbs.
  • 1x15 155 lbs.

Super Set
Static Lunge
  • 1x15 85 lbs.
  • 1x15 85 lbs.

Two Point Dumbbell Row with Elbow Out
  • 1x15 30 lbs.
  • 1x15 30 lbs.

Super Set
Push Up
  • 1x15 Bodyweight
  • 1x15 Bodyweight

Crunch
  • 1x15 Bodyweight
  • 1x15 Bodyweight
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