Devan Glazier

Devs workout

Warm ups: STREACH, BALANCE YOGA MOVES

Arms

Wrist/Grip: wrist curl, reverse wrist curl, side wrist curl

Forearm: Bar roll, modified bent row, reverse curl

Bicep: Curl, Hammer curl, preacher curl, twenty-one, reverse curl, Pull up
chin-up, wide grip pull up, Jump Rope

Tricep: Scull crusher, behind back dumbbell press, cross overs, dips, seated dips over head rope pull(rocky) Standing rope pull

Upper T

Shoulder: wall push-ups, military press, shrugs, 20 lbs dumbbell arm raises

Upper Back: Lat pull down, bent rows,

Neck: Neck resistant excersize

Lower T

Abs: Crunches, Sit ups, Twist sit ups, Straight leg toe touching sit up, Feet on floor knees apart elbow touching knee sit ups, knee apart touch toe sit up, Bicycle, leg lift, isometric leg lift, floor wipers, obleques, crunches, thrusts, shoulder roll feet in air, shoulder roll on dip machine.

Lower Back: Back twist thing w/ weights, back ups, cleans

Chest

Chest: Bench, incline, decline, fly’s, pushups; regular, diamond, Wide pushup, Military (elbows in), Decline pushup, on bar pushups, Under fence pushups, 3 set dumbbell fly’s

Ribs: Rope pull one arm, punching w/ weight in hand

Legs

Butt: squat, leg press

Quad: reverse leg curl, dead lift

Ham: leg curl,

Calf: toe raises, jumping, box jump

300

25 pull-ups, 50 dead-lifts, 50 pushups, 50 box jumps, 50 single arm cleans, 50 floor wipers, 25 pull-ups

Endurance: Run, bike, jump rope, swim, stairs, elliptical,

1 CHEST/RUN

2 LEGS/LOWER T

3 300/STAIRS