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Old 12-01-2008, 03:29 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,774

I modified my complex (more accurately called a circuit) a little. This really felt great. Point was to acitivate muscles that don't always get hit properly and just get the heart rate going.

Overhead Squats 20lb - 10 reps (wow...these were tough!)

Swiss Ball Step Offs – 20 reps

1 Arm Military 22lb DB Press – 10 each side

Single leg split squat – 10 each leg

Step-ups (driving the non-working leg up) holding DB's – 10 each leg

Face Pull/External Rotation – 20 lb cable, 10 reps

T-Push ups – 5 each side

2 point - 1 Arm 32lb DB Row - 10 each side (hit core, because I was not supporting my torso)

Plate Out Front Squat, 25lb – 10 reps

Reverse Hypers – 10 reps

Swiss Ball Step Offs – 10 reps

Lunge off 6” block (holding DB's)– 10 reps

Box Squats 70lb – 10 reps

Floor Press 70lb – 15 reps

Single Leg Deadlifts (holding DB's)– 10 each leg

Face Pull/External Rotation – 20 lb cable, 10 reps

Romanian Deadlifts 70lb - 10 reps

Deadlift shrugs 70lb - 10 reps (shrugs in a 1/2 completed deadlift position)

I do the circuit with no rest.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-03-2008 at 01:59 PM.
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