Last weeks Training

Tuesday-
Heavy Leg Press- warm ups and then 3x10 going as heavy as we could.
Belt (Iron Mind) Squats- warm ups x10, then 3x10 as heavy as possible.
Banded Leg Curls- 3x15
Abs- GH sit ups- weight on the head (35 lbs.) 2x25

Wednesday-
Bench Press- raw
2-3 warm ups x 5 reps, then do 85%x5, 90%x3
Reverse Bands (light bands) start at 90% x5 then add weight to each set until you can't do 5 reps.
Decline Bench- 3x10
Single Arm Shoulder- 3x8
Laterals- 3x10
Aichs Tri's - 3x10
Tri Push Downs- 3x15
Abs- V- Ups 50 reps, Denise Austin Hip Ups- 40 reps.

Thursday-
Db Curls- 4x10
Arnold Curls- 3x10
Pull Ups- 4x10
Supported Rows- 3x10
Arrow Pulls- 3x15
Abs- Crunches-40 reps, Ab Wheel- 30 reps

Friday-
Powerlift Good Mornings- 2-3 warm ups, then 2 or 3 heavy sets ending with a Max Effort set of 5 reps. I went 455 x 5.
Db Single Leg Stiffs- 3x7 Last set I went 60's
Side Bends- 3x15
Abs- Butte Sit Ups- (35 lbs plate) 2x20

We had a very good week and everyone worked very hard.

Coach George W.Phipps