Warm Up:
- Reverse Grip Cable Pushdowns: Blue CS Cords x 5x10 (short rest periods)
Strength Training:
Overhead Triceps Extensions (5x12):
- Warm Ups: 20x 14, 40x13, 60x12
- Work Sets: 83x 4x11, 1x10
Arnold Presses:
- 45x 4x11, 1x10
Dips:
- Dips: 0x 6x7, 4x6 (one set every 1:30)
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm Levers:
- 5x 3x 1:00 each arm
Rowing Total: Rest day from rowing.
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