18Oct, 2009

Build some muscle

Use progressively heavier weights on the presses. On your set of 2 reps you should be pressing about 25-35 more pounds than your set of 10 reps. If using a  band during your pull-ups progressively use a lighter band. If not using  band add weight!

Likewise for the Squats and swings,maybe use a higher box on the jumps if you’re feeling like a maniac!

 

• 1A) DB Overhead Press- 10,8,6,4,2
• 1B)Pull-up-10,8,6,4,2
• 2A) DB Front Squat- 10,8,6,4,2
• 2B) Hip Flexor Stretch -20 seconds
• 2C) Box Jump-10,8,6,4,2
• 2D) Kettlebell Swing-10,8,6,4,2

Related posts:

1. Mount Airy Workout!
2. Chaos
3. Dumbbell Complexes
4. Some Strength
5. Monday Morning Strength Cocktail

Tags: Mt Airy, Personal Training Mount Airy, Phila

This entry was posted on Sunday, October 18th, 2009 at 3:52 pm and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by Pamela | in General | 5 Comments

Comments on “Build some muscle” (5)

1. Pamela

   October 18, 2009 at 5:52 pm

   Who’s going at 6am, 9am, 7pm?

   Just curious…

   #4091
2. rich

   October 19, 2009 at 4:51 am

   I’ll be there at 9am

   #4092
3. rich

   October 19, 2009 at 7:54 am

   Pam – You forgot about the special 8pm workout tonight… I did the 9am class but may come for the 8pm class too.. we’ll see

   #4093
4. rich

   October 19, 2009 at 7:55 am

   Can you give us a hint as to what the workout will be?

   #4094
5. Erica

   October 19, 2009 at 8:41 am

   I’ll be a the “special” 8pm.

   Rich, you should come!

   #4095