November 3
Upper body
A1. "T" push-up @ 211
1. 8
2. 6
A2. Inverted Row @ 211
1. 11
2. 6
B1. Door pull-ups @ 222
1. 7
2. 3
3. 3
4. 3
B2. Dips @ 211
1. 8
2. 5
C1. Decline push-ups @ 111
1. 12
2. 12
C2. Pike push-ups @ 222
1. 4
2. 4
3. 3
C3. Bicycle crunches @ 111
1. 15
2. 15
November 2, 2011
Lower body
A1. Bulgarian split-squat @ 333
1. 14
2. 12
A2. Hip-thigh extension @ 333
1. 4
2. 4
B1. Partial co-contraction lunge @ 333
1. 6
2. 5
B2. Step-up @ 201
1. 17
2. 17
C1. Partial squat @ 333
1. 8
2. 5
C2. Single leg RDL @ 333
1. 7
2. 6
D. Single leg calf raise @ 111
1. 12
2. 10
Upper body
A1. "T" push-up @ 211
1. 8
2. 6
A2. Inverted Row @ 211
1. 11
2. 6
B1. Door pull-ups @ 222
1. 7
2. 3
3. 3
4. 3
B2. Dips @ 211
1. 8
2. 5
C1. Decline push-ups @ 111
1. 12
2. 12
C2. Pike push-ups @ 222
1. 4
2. 4
3. 3
C3. Bicycle crunches @ 111
1. 15
2. 15
November 2, 2011
Lower body
A1. Bulgarian split-squat @ 333
1. 14
2. 12
A2. Hip-thigh extension @ 333
1. 4
2. 4
B1. Partial co-contraction lunge @ 333
1. 6
2. 5
B2. Step-up @ 201
1. 17
2. 17
C1. Partial squat @ 333
1. 8
2. 5
C2. Single leg RDL @ 333
1. 7
2. 6
D. Single leg calf raise @ 111
1. 12
2. 10
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