Essay About Oblique Move And Right Knee

Arod Training
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DAY 1 CHEST, BICEPS, FOREARMS, ABS
As a warm-up each workout, Alex rides the stationary bike for 15 minutes and does 15 minutes of full-body stretching.
Exercise Sets Reps
CHEST
Incline Bench Press 5 21, 14, 7, 7, 7
Cable Crossover 2-3 21 per set*
Dumbbell Bench Press 5 21, 14, 7, 7, 7
BICEPS GIANT SET
Barbell Curl (straight bar) 2 15
Reverse EZ-Bar Curl 2 21
Alternating Dumbbell Curl 2 15 (each arm)
Cable Curl 1 15
Hammer Curl 1 15
Alex rests five minutes between giant sets.
FOREARMS
Hammer-Strength Grip Machine 3 21
Dumbbell Wrist Curl 3 21
ABS (done between sets of other exercises)
Core Strength Machine 2 50
Gymnastics Ring Hang** 1 21
“Slings”*** 1 21 to each side
Decline Crunch (w/25-pound plate) 2 21
* Alex performs seven reps standing tall with the movement at eye level
to hit the upper pecs, seven reps straight down to the front of the body
to hit the lower pecs and seven reps on his knees (hunched over) to hit
the middle and inner pecs.
** Alex hangs from gymnastics rings, holding himself in an “up” position
of a pull-up with his legs straight, then he raises his legs until his
feet are above his head for 21 reps.
*** In Slings, an oblique move similar to a crossover crunch, Alex
brings his right knee to his left elbow, then his left knee to his right
elbow.
DAY 2 BASEBALL SKILLS AND OTHER ON-FIELD WORK
DAY 3 THIGHS, CALVES
Exercise Sets Reps
THIGHS
Barbell Squat 10 50, 30, 21, 14, 7,
7, 14, 21, 30, 50*
Leg Extension** 3 15
Stiff-Legged Deadlift 3 15
compound-set with
Lying Leg Curl 3 15
CALVES
Leg-Press Machine 3 21***
Calf Raise