Workout for 11/20/08
Ben Dickerson CSCS
PUSH
Alt. Incline DB Press: 3x16
Front Squat: 3x8
Explosive Bench Step up: 3x8/8
Single Arm Physio Flye: 3x12/12
Physio push-up (hands on ball): 3x10
Medicine Ball Lunge/Split Jumps: 3x20
Dips: 3x8
DB Nose Breakers: 3x12
DB Shoulder Series 3x20/20/20
Physio Leg Curls: 3x15
PULL
Neutral grip Pullup: 3x8
Rear Delt Flyes: 3x8
Alt. Db Curls: 3x24
DB Lateral Squat: 3x20
Squat Jumps: 3x12
Single Arm DB Rows: 3x6/6/6/6 (Do 6 reps each arm twice back to back
JC Sweeps/Rows/Bent-over Rows: 3x20/20/20
Kettlebell Swings: 3x15
Bodyweight Lunges: 3x24
Hammer Curls: 3x12
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