ChristianStrengthTraining.com

Check out this week’s Power Devo as we answer one of the most common questions I always get from clients…how many reps do I do? Watch this…

Here’s my Push-up/Bicep training session from this week:

A) “Jumping” push-ups - have a step and a bench on an angle on either side of you about 3 feet apart. Start on the ground in push-up form in the middle of the bench and step. Do a push-up and “jump” your body onto the step for 1 push-up, back to the ground (1 push-up), and then to the step for 1 push-up. Tough to describe…you can see it in my 2nd Tire Chaos video on Youtube:

==> http://www.youtube.com/watch?v=OYjyJABTN5M

I performed 2 sets of about 15 reps total. After the 2nd set, I hit a set of “Jack Bauer” biceps curls - 8 lower, 8 upper, and 8 full reps - 24 total…get it? Jack Bauer = 24. Ok, let’s move on…

B) 30lb. X-vest with feet elevated on bench - 2 x 10. After 2nd set, band biceps curls 1 x 12

C) Power rings - 2 inches off ground 2 x 10. After second set, 30lb. DBs for 1 x 12 (easy)

D) Banded spider push-ups. Take a Joe D purple band and wrap around your back. 5 push-ups with movement to the left and right. 1st set - 8 reps, 2nd set - 10. After 2nd set - used the power rings for bodyweight curls. 1 x 10

E1) Feet in rings at chest height (very elevated push-ups) = 1 x 10
E2) Same as C for 1 set of 10
E3) 40lb. DB curls 1 x 12

This entry was posted on Wednesday, July 29th, 2009 at 1:43 pm and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.