Posts Tagged ‘ladder style’

Image171st workout of the year, 1/2/2013.

Music: Sly and the Family Stone and then a bunch of stuff Randy put on a CD. T-Shirt:Helen Back.

So the first workout of the year. The blog is behind about 6 months. Still worked out the regular schedule but just fell behind on the blob posts. Instead of catching up I decided to start the year off fresh. I may go back and put up some of the workouts…yeah sure!

Everything today was with dumbbells and done unilaterally (except the goblet squats). That tends to throw the body off a bit as well as activate the core.

A total whole body workout!

We did it “ladder style”. Starting low and going up.Image2

First: Squats and Floor Press

One arm DB Squats from 15 pounds up to 55 pounds followed by one arm floor presses with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.

Second: Overhead Presses and Goblet SquatsImage3

One arm Overhead Presses from 15 pounds up to 55 pounds followed by Goblet Squats with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides…well you know, except for the Goblet Squats. 5 reps at each DB.

Third: Curls and Triceps ExtensionsImage6

One arm DB Curls from 15 pounds up to 55 pounds followed by Triceps extensions with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.

Fourth: Rows and Upright Rows

One arm DB Rows from 15 pounds up to 55 pounds followed by Upright rows Image9with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 5 reps at each DB.

Fifth: Easy stuff for last…Toe Hops and Shrugs

One arm Toe Hops from 15 pounds up to 55 pounds followed by Shrugs with the same weights. If someone reached a point they couldn’t go heavier they stayed at the last weight. And of course we did it on both sides. 10 reps at each DB for Toe Hops and 5 for the shrugs.

Sixth: Optional StretchingImage15

Purely optional…no magic…and yes that is a PBR…

Video:

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