Jari's Weight Worksheets.xls

Document Sample
Jari's Weight Worksheets.xls Powered By Docstoc
					                                         Jari Love - Get Ripped
                                             Jari's
Date                                       Benchmark
Warmup                                      20 lb BB
Legs
Squats                                       20 lb BB
Plie Squats                                  20 lb BB
Chest
Pushups                                       Knees
Chest Press                                  20 lb BB
Back
Lying Pullovers DB                            1x10
Triceps
Skullcrushers                                15 lb BB
Tricep Press                                 15 lb BB
Adductors & Abductors
Lying on Side; Bottom Leg Lifts Up            No wt
Lying on Side; Top Leg Lifts Up               No wt
Pull Knees In & Push Heels Out                No wt
Dead Lifts & Rows
Dead Lifts                                   20 lb BB
Rows                                         20 lb BB
Lunges
Back Lunges                                   No wt
Biceps
Curls                                        15 lb BB
Shoulders
Lateral Raises DB                              2x5
Front Raises DB                                2x5
Abdominals                                    No wt
Cool Down                                     No wt


Equipment: DBs, step, mat
Optional: BB, stability ball, 10" ball
                               Jari Love - Get Ripped & Chiseled
                                          Jari's
Date                                   Benchmark
Warmup                                   2x5 DB
                                        2x5 DB &
Lunges                                   8" step
Squats                                   2x5 DB
Stiff Leg Deadlift                      2x10 DB
Bent Knee Deadlift                      2x10 DB
Incline Chest Press                      2x8 DB
Push Ups                                  No wt
Chest Fly                                2x8 DB
Back Track                               2x5 DB
Tricep Dips                               No wt
Skull Crushers                           2x5 DB
Pull Overs                              1x12 DB
Overhead Press                          2x8/5 DB
Front/Lateral Raise Combo                2x5 DB
Bicep Curls                              2x8 DB
Hammer Curls                             2x8 DB
Cool Down                                 No wt


Equipment: DBs, step, mat
Optional: BB, stability ball
                               Jari Love - Get Ripped Slim & Lean
                                         Jari's
Date                                   Benchmark
Warmup Squats                             10 lb
Squats                                    20 lb
Lunges                                    16 lb
Alternative Lunges                        16 lb
Chest Press                               20 lb
Bent Leg Dead Lifts                       24 lb
Dead Rows                                 24 lb
Push Ups                                 No wt
Rotator Cuffs                            1-5 lb
Tricep Dips                              No wt
Overhead Extensions                      1-5 lb
Overhead Press                           1-5 lb
Bicep & Hammer Curls                      16 lb
Hammer Curls                             2-8 lb
Single Leg & Wide Leg Squats             No wt
Adducter - Inner Thighs                  2-10 lb
Overhead Press                            16 lb
Lateral Raises                            16 lb
Abdominals                               No wt
Stretch                                  No wt


Equipment: DBs, step, mat
                               Jari Love - Get Ripped to the Core
                                          Jari's
Date                                   Benchmark
Warmup                                   2x5 DB
Reverse Lunge & Side Squat               2x8 DB
Spider & Pushups                          No wt
Chest Press with Hips Raised            2x10 DB
Bent Leg Deadlift & Bicep Curl           2x8 DB
Wide Squat & Upright Row                 2x8 DB
Stiff Leg Deadlift With Lat Row          2x8 DB
Squat With Lat Raise & Narrow Squat
With Anterior Raise                      2x5 DB
Step Ups With Overhead Press             2x8 DB
Tricep Kickback with Core Work           1x3 DB
Abs                                       No wt
Stretch                                   No wt


Equipment: DBs, step, mat
Optional: BB
                                        Jari Love - Get Ripped 1000
                                                Jari's
Date                                         Benchmark
Warmup using step - 1 riser each side          2x5 DB
Cardio - Over Step/Jacks                          -
Side Squat/Lunge Back - step                   2x5 DB
Cardio - Pulse/Over Double Count to
Single Count with Arm Jabs
Stiff Leg Deadlift with Reverse Flye          2x12 DB
   with Reverse Flye                          2x5 DB
Cardio - Toe Taps - step                         -

Pulse Squats/Pulse Lunges - step 2 risers      No wt
Cardio - Up Up Down Down, RT Foot Lead
- step 1 riser                                   -
Push Up Party                                  No wt
Cardio - Up Up Down Down, Left Foot
Lead - step 1 riser                               -
Clean & Press/Squat & Press                    2x8 DB
Cardio - Skier - step 1 riser                     -
Wide Squat/Bicep Curl - no step                2x8 DB
Cardio - Down Jack/Up Jack                        -

Tricep Exension w/ Leg Abduction/Single
Leg Squat - step 1 riser each side             1x5 DB
Cardio - Football Run - start left - step         -
Chest Press/Chest Flyes                        2x8 DB
Cardio - Football Run - start right - step        -
Abs - step, 2 risers each side                  1x6 lb
Cool Down - mat, step 1 riser each side           -


Equipment: DBs, step, mat

				
DOCUMENT INFO
Shared By:
Categories:
Tags:
Stats:
views:37
posted:11/23/2011
language:Finnish
pages:5