Exercise Log - Back, Shoulders, Legs, Calves Page 2
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1
2
3
4
5Jump Squats
BW
3
20
1.
Stand in upright position.
(Sitting on edge
2.
Jump up in air and land back down in a wide stance squat sitting back in your
of bench)
heels.
3.
Jump up again off of toes and then land in wide stance squat. Repeat.
GROUP B
Seated Cable
>70lbs
3
15
1.
Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot
Lat Pull-downs
between the handles.
(underhand/
2.
Facing the machine, grab the handle on the right with right hand and handle on
narrow grip with
the left with your left hand.
handles or straight
3.
Lower body to seated position on the floor, slightly inclined back, with a slight
bar)
bend in knees and feet/heels on the floor.
4.
With palms facing up, pull the handles down to outer chest level while squeezing
back muscles.
5.
Fully extend arms back to starting position without moving upper body.
6.
Keep upper body in set position throughout the entire set and repeat at a slow and
controlled pace.
Seated Row on
>45lbs
3
15
1.
Sit on bench with a slight bend in the knees.
Cable/Pulley
2.
Grip on handle with each hand so palms are facing in towards each other or down
System
towards floor.
3.
Lean forward a few inches to fully extend arms (holding weighted stack) out in
front of you, then lean back while rowing the handles in towards lower chest level
and keeping elbows back. Your upper body should be at a 90 degree angle (to the
bench) while completing the row.
4.
Slowly extend arms back out in front of you and repeat at a slow and controlled
pace.
Burpese with
10 lbs
3
15
1.
Begin in the push-up position with each hand holding onto a dumbbell .
Dumbbell
2.
Jump both feet in (simultaneously) towards hands and then stand up into standing
Upright Rows
position while lifting DB’s up to chin level, keeping palms down and elbows
flaring out laterally.
3.
Next, lower the DB’s down while leaning forward and placing DB’s/hands back
on floor.
4.
Jump both feet back out in order to get back into push-up position. Repeat.
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