STAB Medley

STAB = (shoulders, triceps, abs and biceps)

Class does reps in unison on trainers count:

Shoulder Medley / 4 rounds

            -front raise / 20 r  15# f/20#m

            -upright row / 20 r  15#f/20m

            -overhead press / 20 r  15# f/ 20# m

     

Triceps Medley / 4 rounds

            -narrow push-ups / 10 r  BW

            -skull crushers / 20 r  15# f/ 20# m

            -OH French press / 20 r  15# f/ 20# m

 

Ab Medley / 4 rounds

            -full sit-ups / 20 r / BW

            -R side up / 20 r / BW

            -L side up / 20 r / BW

            -Superman back ext's / 20 r / BW

 

Biceps 21’s / 4 rounds   (see demo)      

            -bottom to half / 7 r  15#f/20m

            -half to full / 7 r  15#f/20m

            -full / 7 r / 15#f/20m

Damned few people in the history of FZN has EVER RX'd this workout.  Just throwing that out there! 

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Troy demos a perfect heel raise. 

Comments

[Adam]

Tomorrows workout looks like it was inspired by supersets?!?!

[Judy B]

Beautiful form, Troy! Dave's was pretty good, too.

[Troy H.]

I learned that from Dave!

[Troy H.]

I learned that from Dave!

[Chris A.]

Up to 11 inches in the next 24 hours at Snowbird. So it looks like it will be leg workout for me :)

[Paul L.]

Chris do a couple squats for me. Remember burpee movements on skis means you did something wrong.

[RussL]

Rx

Shoulders - 30, 30, 25, 30
Triceps - 25, 25, 20, 20
Abs - really heavy BW
Bis - 25's, 45 bb, 20, 20

Not a true Rx+ like superman Brian, but sort of.

[RCR]

Rx+ 25#

[BrianS.]

Troy and Dave look like they're practicing for their Swan Lake performance. When do tickets go on sale?

After today, not only will I not be able to walk but I won't even be able to lift my hand to my mouth to feed myself. And I was so looking forward to that chocolate donut...

[Kindra]

The last few biceps weren't perfect, but I'm still calling my workout an Rx cuz I did every rep with the Rx'd weight. It nearly killed me and I'm sure I'm going to be paying for it for a few days.

[Sarah]

RX kind of plus. First round of shoulder medley I did 15lbs. Then from then on I did 20 lbs.

Thanks 6:30 you always push me.

[Julie G.]

If we could throw out the side-ups it would've been an Rx for me. I just cannot do those :(

[Dave F]

RX but not as heavy as Troy!
Thanks Lizz

[Brett F]

What a great workout. I did three rounds of each at 15lbs.

[Jen L.]

Closest I've ever been to RX. I got all reps some just weren't perfect! My arms are really shaky!

[ashlan]

It hurts just typing RX!

[Katie]

This was my first time with this workout. I really pushed myself and feel good about what I accomplished. Though tomorrow I will wish I had been a slacker today.

S: 1st Round= 15#; remaining 3 rounds = 12# completed all reps.
T: 1st & 2nd round = 12#; Round 3&4 = 10 #
Completed all push ups (snaked) and skull crushers. Did about 1/2 of the dips each time. I literally could not lift the weight anymore (and that was only in the first round...).
A: Completed all reps of situps each round. Completed 1st 2 rounds of side ups. Completed all Supermans in 1st round, half in round 2; Did not finish rounds 3&4 of side ups or Supermans.
B: Completed all reps all rounds. 1st round = 12#; 2-4 = 10#.

[Karl]

3 Rounds #f until I bonked in my big fat tub of goo during situps.
Shoulders 15-15-15-X
Tri's 15-15-X-X
Abs 20-20-10-10
Bi's 15-15-12-12

[Celesta]

If it weren't for those dumb french press. RX all but that-had to go to 12 pounds to get all reps on the last 2 rounds. Weak!

[Juliann]

No Rx today...racing in St. George tomorrow for the Lake to Lake Relay. Had to take it a little easy today (especially after yesterday!) See you all on Monday!

[Lemon]

RX did 20# until 2 round of tri's. It was harder for me today then ever before...

2 hours on the bike.

[Suzanne Martin]

out of town, ran 2 miles!

[Kathleen]

Hours later . . . muscles still burning! Great week.

[court]

24 new inches of powder at Brighton...just saying...

RX+
S-20 lbs.
T-20 lbs.
A-8 lb weighted
B-45 lb bar

Love STAB! Thanks Lizz

[court]

Troy/Dave and various other meatheads...

Nice Releve! Jazz Dancer tryouts are right around the corner..