Strength Training:
Hamstrings and Calves (every 2:30):
- Barbell RDL's: 50x10, 100x9, 140x8, 190x7, 230x 4x6
- Single Leg Calf Raises: 0x 2x7, 4x6
Push with Upper Back (every 2:30):
- Dips: 1x7, 5x6
- No Money's: 1x14, 5x12 (double the number of dips)
Overhead Press (every 2:30):
- Landmine Press: 32x 4x10 each arm
Triceps and Shoulders (every 2:30):
- Overhead Triceps Extensions: 77x 4x12
- Seated Lateral Raises: 35's x 1x12, 30's x 3x12
Finisher (every 2:30):
- Push Ups to Failure: 17, 15, 13
- Band Pull Aparts: 34, 30, 26 (double the number of push ups)
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