To Rick Gilker New Workout Program July 2013 Rowing = 10 - TopicsExpress

To Rick Gilker New Workout Program July 2013 Rowing = 10 minutes All Supersets 1 - Assisted Pull -Up 80 x 10 - `15 reps Treadmill Tucks 8-10 reps 3 times through 2- Ball Bridge 15 reps to Ball Curls 15 reps Crabwalks 20 reps (Blue or red circle band 3 times through 3 - Side Lunge with Bicep curls 15 reps TRX Row 15 reps 3 times through 4 - Underhand Throws 10 lbs 15 reps Deadbug 10 lbs 15 reps 3 times through 5 - Crossover step-up 12 times each leg Mountain Climber 15 times each leg 3 times through 6 - Back Squat 45 lbs 15 reps Jump Squat 20 reps 3 times through 7 - One Arm dumbbell Press on Ball 10 lbs 15 reps Prone Leg Tap off Ball 15 reps 3 times through 8 - Cable Rotation 30 lbs 15 reps Side Plank Lifts 20 reps per side 3 times through 9 - Bentover Fly 5 lbs (Stand or Sit) 15 reps Tricep Push Up (on knees) 15 reps Superman 10 reps 3 times through

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