W0LF 
"HAPPY NEW YEAR EVERBODY. MY GOAL IS COMPETE IN FIRE AND EMS GAMES FOR 2009 AND MAYBE A STRONGMAN CONTEST MAYBE. HMMMMM"
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1st day: At the Fire Department's Gym.
Alternating bicep dumbbell curl.
15 pounds 12 reps each
25 pounds 12 reps each
35 pounds 12 reps each
45 pounds 12 reps each
55 pounds 10 reps each
Alternating tricep dumbbell extensions.
10 pounds 12 reps each
15 pounds 12 reps each
20 pounds 12 reps each
25 pounds 12 reps each
30 pounds 12 reps each
Sitting dumbbell presses.
65 pounds 12 reps each
SAB 4 sets of same weight
Dumbbell flys
SAB with alternating tricep dumbbell extensions
Shoulder shrugs
65 pounds 12 reps each
SAB 4 sets of same weight
Squats
145 pounds for warm up set 12 reps
300 pounds 12 reps
4 sets of same weight
Dead lift
300 pounds 12 reps
4 sets of same weight
Dumbbell foward flys
SAB with dumbbell flys sets
Dumbbell rear flys
SAB with dumbbell flys sets
Crunches on ball
30 reps with 5 sets
Crunch workout video series Abs of alunium
Various work out with abs. 30 minute work out.
2nd day at the fire station gym.
15 pound dumbbells 5 sets 12 reps each
The ulitimate rep workout all in combination exercise.
1)Alternating dumbbell curl
2)Sitting Flys
3)Foward Flys
4)Alternatiing dumbbel tricep curl
5)2 arm dumbbell tricep curl
6)2 arm dumbbell curl
65 pound dumbbell shoulder shrugs
5 sets 12 reps a piece
65 pound dumbbell one arm rows
5 sets 12 reps a piece
35 pound dumbbell alternating dumbbell curl
5 sets 12 reps a piece
Leg lifts off a pull up bar.
5 sets 20 reps a piece
Crunches on the ball
5 sets 30 reps a piece. |
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