top of page

JIM G. JR TRAINING (HOME)

​

30 pound DB 

 

DB Dead Lift Squat (touch floor) x 20

DB Chest Press (R, L, Both, Add 1 rep to each rep) x 6

Single Arm DB Row (12/12’s) Alternating x 3 Sets each 

DB Overhead Push Press x 10 each arm

 

Standing DB Curl x 10 (3 Sets) Alternate with TRICEP movement

 

DB Close Grip Tricep Press (12/12’s) 

DB Abdominal Crunch x 25

 

10 pound DB

Standing DB Side Raise/Front Raise (Alternating) 10 each

DB Concentration Curl x 20

DB Kick Back with twist x 20

DB Knee Drop x 12 each side

DB Seated Side to Side with feet elevated x 15 each side

 

Stability Ball

 

Opposite Arm/Opposite Leg Lift x 15 each side

 

Ball Rotation (Face Up on Mat) Squeeze ball with feet x 10 each way

 

Side Lift on Ball for Obliques x 15 each side

 

Seated Single Leg Lift for Hip Flexor (12/12’s) Work up to 3 Sets each leg

 

Bocu Ball Push Up to failure

bottom of page