Ron Beazely workout guide

Group: 1 Exercise: 1
Name: Anti-Rotation Push
Reps: 15 Left and 15 Right
Sets: 2
Weight: 30
Tempo: slow
Rest between sets: As needed
Equipment: Cable machine
Notes: Push the handle forwards straight out, don’t allow the resistance to pull you sideways.

Group: 1 Exercise: 2
Name: Hay Bailer
Reps: 15 Left and 15 Right
Sets: 2
Weight: 10
Tempo: slow
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes:

Group: 1 Exercise: 3
Name: Wood chop
Reps: 10 Left and 10 Right
Sets: 2
Weight: 60
Tempo: slow
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes:


Group: 2 Exercise: 1
Name: Biceps Curl
Reps: 12 Left and 12 Right
Sets: 2
Weight: 12.5
Tempo: Up with force, down slowly
Rest between sets: As needed
Equipment: Dumbbell
Notes:

Group: 2 Exercise: 1
Name: Triceps Push Down (overhand)
Reps: 12 Left and 12 Right
Sets: 2
Weight: 60
Tempo: Down with force, up slowly
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes:


Group: 3 Exercise: 1
Name: Overhead Press
Reps: 12 Left and 12 Right
Sets: 2
Weight: 7.5
Tempo: Even tempo
Rest between sets: As needed
Equipment: Dumbbell
Notes:

Group: 3 Exercise: 2
Name: Lat Pulldown
Reps: 10 Left and 10 Right
Sets: 2
Weight: 60
Tempo: Even tempo
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes:


Group: 4 Exercise: 1
Name: Horizontal Pull
Reps: 15 Left and 15 Right
Sets: 2
Weight: 50
Tempo: Even tempo
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes:

Group: 4 Exercise: 2
Name: Horizontal Push
Reps: 10 Left and 10 Right
Sets: 2
Weight: 30
Tempo: Even tempo
Rest between sets: As needed
Equipment: Cable machine (Freedom Trainer)
Notes: