STABL = (shoulders,triceps, abs, biceps and legs)

Shoulder Medley - 3 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 3 rounds

            10 narrow push-ups 
            20 skull crushers 15/20           
            20 OH French press 15/20

Ab Medley - 3 rounds

            20 situps 
            20 R side ups 
            20 L side ups            
            20 Superman back ext's 

Biceps 21’s - 3 rounds   (see demo)      

            7 bottom to half 15/20
            7 half to full 15/20
            7 full 15/20

Legs Medley -3 rounds

            20 BTB squats 
            20 alternating lunge switches (R+L=2)
            20 SLD 15/20 (R+L=2)

Post Rx to comments!

Workout Notes:

  1. This workout will be a LONG one. No extras today!

  2. This workout is usually done as an OTC (On Trainer’s Count). Today it is an OYC (On Your Count).

  3. We've been pounding your legs hard this week.  Some of you may need a break (Vet's ignore).  If you find your legs are overly (stupid) sore this week - modify the legs portion of the workout as needed. If your not stupid sore, party on, Wayne.

  4. The videos for the upright row, OH press, skull crushers, and the front raises demo two DB’s - only use one DB today.

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