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dark_knight
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Workout #1
One 5000 meter piece for time
Weight circuit: 3 sets of 8-10 reps of the following- bench press, bench pulls, seated row, shoulder press, leg press, calf raises, leg extensions, leg curls, skulling crunches.
30-45 minutes of cardio
Workout #2
Five five-minute pieces (full power) on the erg with a 2 minute break in between each.
Weight Circuit: 3 sets of 8-10 reps-bench press, shoulder press, leg press, calf raises, leg extensions, skulling crunches. 4 sets of heavy tens.
30-45 minutes of cardio
Workout #3
One 5,000 meter piece: first 1,000 warm-up, 2nd at a 24 stroke rate, 3rd at 26, 4th at 28, 5th at 30.
Weight circuit: 3 sets of 8-10 reps of the following- bench press, bench pulls, seated row, shoulder press, leg press, calf raises, leg extensions, leg curls, skulling crunches.
30-45 minutes of cardio
Workout #4
Two 2,000 meter pieces for time.
Weights: same as above
Run 2-3 miles.
Front Squats,Barbell,Arms Crossed
Hack Squat
Machine Squat
Squat
Lunge
Leg Extension
Leg Press
Back Extension,"Roman Chair"
Back Extension,"Roman Chair",Twisting
Hyperextensions
Bent-Leg Kickbacks,Machine
Bent-Leg Kickbacks,Floor
Pelvic Lifts
Deadlift,Straight Leg
Pelvic Lifts,Single Leg
Leg Curls,Lying Down,Machine
Leg Curls,Standing,Machine
Hip Flexor,Machine,Standing
Hip Flexor,Machine,Standing
Hip Abduction,Machine,Seated
Hip Adduction,Machine,Seated
Side Leg Raises,Kneeling
Side Leg Raises,Lying
Seated Calf Raise
Seated Calf Raise,Leg Press Machine
Calf Raises,Single-Leg
Standing Calf Raise,Barbell
Standing Calf Raise,Machine
Standing Calf Raises
Heel Raise
Toe Press
Seated Calf Raise,Leg Press Machine
Seated Calf Raise,Machine
Seated Calf Raise,Barbell
Standing Calf Raise,Two Legs,Dumbbell
Standing Calf Raise,Two Legs,Machine
Standing Calf Raise,One-Leg,Dumbell
Standing Calf Raise,One Leg,Machine
and check this link, it have many good tips and methods to get in good shape.
http://dwclickpages.dk/team/?11074
One 5000 meter piece for time
Weight circuit: 3 sets of 8-10 reps of the following- bench press, bench pulls, seated row, shoulder press, leg press, calf raises, leg extensions, leg curls, skulling crunches.
30-45 minutes of cardio
Workout #2
Five five-minute pieces (full power) on the erg with a 2 minute break in between each.
Weight Circuit: 3 sets of 8-10 reps-bench press, shoulder press, leg press, calf raises, leg extensions, skulling crunches. 4 sets of heavy tens.
30-45 minutes of cardio
Workout #3
One 5,000 meter piece: first 1,000 warm-up, 2nd at a 24 stroke rate, 3rd at 26, 4th at 28, 5th at 30.
Weight circuit: 3 sets of 8-10 reps of the following- bench press, bench pulls, seated row, shoulder press, leg press, calf raises, leg extensions, leg curls, skulling crunches.
30-45 minutes of cardio
Workout #4
Two 2,000 meter pieces for time.
Weights: same as above
Run 2-3 miles.
Front Squats,Barbell,Arms Crossed
Hack Squat
Machine Squat
Squat
Lunge
Leg Extension
Leg Press
Back Extension,"Roman Chair"
Back Extension,"Roman Chair",Twisting
Hyperextensions
Bent-Leg Kickbacks,Machine
Bent-Leg Kickbacks,Floor
Pelvic Lifts
Deadlift,Straight Leg
Pelvic Lifts,Single Leg
Leg Curls,Lying Down,Machine
Leg Curls,Standing,Machine
Hip Flexor,Machine,Standing
Hip Flexor,Machine,Standing
Hip Abduction,Machine,Seated
Hip Adduction,Machine,Seated
Side Leg Raises,Kneeling
Side Leg Raises,Lying
Seated Calf Raise
Seated Calf Raise,Leg Press Machine
Calf Raises,Single-Leg
Standing Calf Raise,Barbell
Standing Calf Raise,Machine
Standing Calf Raises
Heel Raise
Toe Press
Seated Calf Raise,Leg Press Machine
Seated Calf Raise,Machine
Seated Calf Raise,Barbell
Standing Calf Raise,Two Legs,Dumbbell
Standing Calf Raise,Two Legs,Machine
Standing Calf Raise,One-Leg,Dumbell
Standing Calf Raise,One Leg,Machine
and check this link, it have many good tips and methods to get in good shape.
http://dwclickpages.dk/team/?11074
