Back focus – work out – 3/31/09
DO THE NEXT GROUP OF EXERCISES 4X THE LAT PULLDOWNS ARE DONE IN PYRAMID
a. arm circle-very light weight-20 each direction
b. wide grip lat pulldown
c. push ups-to failure
d. squats-25x-body weight
DO THE NEXT GROUP OF EXERCISES 4X, THE PRONE HAMMER STRENGTH ROW IS DONE IN PYRAMID
a. hold DB’s as if doing a hammer curl, (light weight) do external rotation of the shoulder by ab-ducting
your arms-20x
b. prone hammer strength row
c. yoga push ups
d. leg press- with quad focus, by keeping your feet low on the foot platform.
DO THE NEXT GROUP OF EXERCISES 3X
a. external rotation of arms, this time your elbows are even with your shoulders-20x, light weight
b. reverse DB fly-moderate-12-15x
c. push ups-to failure
Hal Miller, Personal Trainer & Owner
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