Typical workout:
3 sets of 12 to 15 reps:
Bench press
Lat Pull down
Bicep Curls
Rows
Triceps
Cable cross

Then move on to one set each of:
Pull ups wide grip
Bosu push ups with feet on ball
V sit up with 15lb weight alternating legs then both (45 total)
25 plyo jumps onto patform
Pull ups narrow grip
Bosu push ups jumping side to side with one hand
150 crunches knee to opposite elbow
25 plyo jumps
Cable pull down standing on Bosu Ball
Cable bicep curls standing on Bosu
Cable cross standing on Bosu
Alternating push ups and pulling knees to chest with hands on upside down Bosu and feet on large ball
150 side to side oblique in sitted V with feet off ground holding 20lb weight
Side to side steps with band on legs for resistance
3 minutes straight of squats with 40lbs on shoulders then 90 seconds of plyo lunges
50 push ups
Stretch for 10 minutes easy

This is my average workout 3 days a week...takes about 2 hours.




http://This message has been edited by RunnersHigh43 (edited Aug-28-2007).

I've never felt so motivated. Thanks to all of your excellent suggestions, I'm going to try to do many, many 12 oz. curls througout the coming college football season. Once I've built a base, I will continue with more reps during the college basketball season. During the holidays, I'll have a bit more free time than usual, so I'll make a special effort to intensify my workouts. 12 oz. curls are exercise and carbo loading all at the same time! What a great world we live in.

Zero, I don't plan on digging ditches for a living Plus, upper body bulk will slow me down. I don't care how I look at the beach I just want to go as fast as possible.


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http://This message has been edited by bigdave10000 (edited Aug-29-2007).