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Saturday, March 23, 2019

The Serious Workout Of The Day Week 2 Day 1

Welcome to week 2 of your SWOD Athletes and Warriors!
Now we take the intensity, volume, and weights up a notch as this week's workouts are rated as 'hard'. As always remember this workouts' weights, sets, and reps were designed originally for a specific athlete. So go at your own pace. Consult a doctor before engaging in any exercise or nutrition program or advice. Strength training should be challenging but doable. Click here if you would like a customized workout fitting your goals, abilities, and schedule. Let's get after it!

-Coach Nate


The SWOD presented on US Sports Net By Beast Sports Nutrition




Week 2 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Hard
  


Click on an Exercise Name to view a description of that exercise (available in the full paid version of the program)
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Leg Press (45 Degree)
10 reps @ 570 lbs,12 reps @ 685 lbs,
8 reps @ 795 lbs,10 reps @ 740 lbs 
3
   Video
Dumbbell Squat
10 reps @ 65 lbs,8 reps @ 70 lbs,
8 reps @ 65 lbs 
4
   Video
Dumbbell Step Up
10 reps @ 55 lbs,8 reps @ 60 lbs,
8 reps @ 55 lbs 
5
   Video
Machine Leg Curl
12 reps @ 150 lbs,10 reps @ 160 lbs 
6
   Video
Dumbbell Bench Press
10 reps @ 110 lbs,8 reps @ 120 lbs,
8 reps @ 110 lbs 
7
   Video
Dumbbell Fly
12 reps @ 50 lbs,10 reps @ 55 lbs 
8
   Video
Dumbbell Military Press
10 reps @ 75 lbs,8 reps @ 80 lbs,
8 reps @ 75 lbs 
9
   Video
Dumbbell Rear Lateral Raise
12 reps @ 30 lbs,10 reps @ 32 lbs 
10
   Video
Barbell Lying Triceps Extension
10 reps @ 120 lbs,8 reps @ 130 lbs,
8 reps @ 120 lbs 
11
   Video
Reverse Crunches
24 reps,24 reps 
12
   Video
Cross Crunches
27 reps,27 reps,
21 reps 

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