Power 90 master's circuit 5-6 sculpt outline

I've decided that one of the things I need to do on this blog is to offer more detail on our strength-training workouts. I've already mentioned that we do a modified P90X routine and listed the titles of the DVD's we use out of that set. I recently revised that posting, adding a table that lists all exercises on each of the DVD's. I added some informational links there too, where reviewers of those routines offer yet more detail about the exercises--see all that material here.

Continuing in that same vein I posted an outline of one of our less rigorous routines (the ones we currently do on Mondays and Fridays) as well here. I promised in that entry to list the exercises in our other less rigorous strength-training routine and now I'm actually getting around to doing that. Here's the list for the Power 90 masters series circuit 5-6 sculpt (what a mouthful, eh? Maybe an acronym is in order here: p90mc56s, perhaps?) routine we do on most Fridays:

• warm-up/stretch (6 mins. plus about 30 seconds banter)

1. side-to-side push-ups
2. one leg at a time (variation on lawnmowers)
3. 6-direction shoulder flys
4. preacher curls (crouching)
5. split-leg wide tri rises
6. one-legged hamstring press
7. plange push-ups

8. reverse-grip heavy pants
9. straight-arm shoulder flys (bent over)
10. incline (sloucher) curls - use chair
11. elevated chair dips
12. 1-legged Russian rouble squats

• 30-second water break (at 21-minute mark)

1. rami push-ups (wide for x, then diver bomber for x)
2. 2-way lawnmowers
3. scarecrow press
4. in and out hammer curls
5. flared-arm sphinx
6. prayer squat-toe raise
7. salutation push-ups (1 minute duration)
8. locomotive lawnmowers
9. upright row/Y press
10. open-arm 21's (curls, 7 low halfway, 7 high halfway, 7 full distance)
11. reverse-grip tricep extensions
12. plyo 80/20's

• stretch/cool-down (about 5.5 minutes)
  

It will again be worth rehearsing why I feel the need to list in greater detail what we're doing in the way of strength training. First, it's more informative to you, the reader: instead of appearing as though I'm trying to sell you on some product by just saying "we're doing this or that commercially-available routine" you'll be able to see just what that routine involves. Second, these lists may actually help you to develop some of your own fitness routines--that's what I plan on doing with these "raw materials" once I've gotten more experience with this type of fitness. Finally, with these sorts of lists I can get to a point where I can stop using DVD's (watching the same thing over and over and over gets kind'a old, ya' know?) and just do my routines from a list.

So, posting these outlines stands to benefit both of us. I'm thankful I discovered these routines and they have gotten me off to a good start. But you have to be prepared to strike out on your own after a certain period of dependency. I think these outlines may help all of us to do that when the time comes.