27.9.2012 Sprint Training Program

Plyometrics for chest:

• Drop push-up 10 * 3
• Plyometric push-up 10*2

Biceps Training(You need to select own weights):

• Biceps Curl (Dumbells) - Standing; Hammer Grip 15*3
• Inner Biceps Curl (Dumbells) - Standing 10*3
• Biceps Curl (Dumbells) - Standing; Alternated 15*3
• Inner Biceps Curl (Dumbells) - Standing 10*3
• Biceps Curl (Dumbells) - Standing; Hammer Grip 12*3

Before Aikido Training..