DELANEY’S DAILY P.T. – NOVEMBER 8, 2012   Leave a comment

I completed my Monday, Thursday, Saturday workout today, because..after all…today is Thursday!

1. Speed Bag Warm-up 5 mins
2. Underhand Lift/Curl/Press (70 lbs) 3×4 & BOSU Bikes
3. Behind Neck Press (70 lbs) 3×6 & BOSU Crunches
4. Overhand Lift/Curl/Press (60 lbs) 3×5 & BOSU Flutter Kicks
5. BOSU Prone Triceps Press (60 lbs) 3×5 & Side Leans (60 lbs)
6. Bench Press (110 lbs) 3×5 & Ab Straps Wipers
7. Regular Pull-ups 1,2,3,4,3,2,1
8. Chin-ups 1,2,3,2,1
9. Narrow Grip Pull-ups 1,2,3,2,1
10. Commando Pull-ups with Leg Extension 1,2,3,2,1
11. Regular Perfect Push-ups 2,4,6,8,10,8,6,4,2
12. Wide Perfect Push-ups 4,8,4
13. Narrow Perfect Push-ups 4,8,4
14. Regular Perfect Push-ups: 4,8,6
15. Dips 1,2,1
16. Stretch 20 mins

You can replicate this same workout for yourself by modifying the weights and how far you go up the pyramids for pull-ups and push-ups.

If you or your team want to design a customized physical fitness assessment and program, contact me – Tom Delaney – at greatriverfitness@gmail.com, and we will make it happen!

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