Sample Workout 2

Sample Workout 2 (Tuesday & Friday)

Start with a 10-minute warmup (run, bike, rowing machine), then after completing 2-3 sets, finish with a 10-minute cool down.

Lat Pulldown 10-12 reps back, shoulders
Bicep curl with dumbbells 10-12 reps biceps
Back row 10-12 reps back, lats, biceps
Forearm curl 10-12 reps forearms
Shoulder raises 10-12 reps per shoulder shoulders (front, lateral, shoulder press)
Bicep curl 21’s 21 reps (7-7-7) biceps (halfway up, halfway down, full)
Lawnmower row 10-12 reps back

Personal Training is available upon request from Brian Kline of FitMix Personal Training. He is a certified and fully insured personal trainer, and can design workout programs for all types of athletes. Brian is also a Boston Marathon qualifier, a former SJMSWL wrestler and the son of SJMSWL co-founder, Joe Kline. Please feel free to contact him at 609-744-6724 or, or visit

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