January 3, 2013In Sean's SessionsBy Sean Lerwill1 Minutes

Superheroes

DTP Calves

  • 50 calf raise
    45 secs
    increase weight
  • 40 calf raise
    60 secs
    increase weight
  • 30 donkey calf raise
    75 secs
    increase weight
  • 20 donkey calf raise
    90 secs
    increase weight
  • 10 donkey calf raise
    1200 secs
    increase weight
  • 10 donkey calf raise
    1200 secs
    decrease weight
  • 20 donkey calf raise
    90 secs
    decrease weight
  • 30 donkey calf raise
    75 secs
    decrease weight
  • 40 calf raise
    60 secs
    decrease weight
  • 50 calf raise
    45 secs
    decrease weight

Pulls

  • GVT Bent Over Row
    10sets x 12reps
  • Supersets
    • Biceps DB curl
    • Upright Row
      10 biceps curls, 12 x Upright Row

Abs

  • Sit Ups Pyramid
    10, 9, 8, 7, 6, 5, 4, 3-2-1 together
    rest while partner works
  • Knees to chest Pyramid
    1-2-3 together, 4, 5, 6, 7, 8, 9, 10