Strength Training:
Push, Pull, and Upper Back Circuit (every 3:00):
- Weighted Push Ups: 12x 10x8
- Inverted Rows: 12x 10x8
- Band Pull Aparts: 10x10
Shoulders and Upper Back Circuit (every 3:00):
- DB Face Pulls: 35's x 5x10
- DB Y Raises: 15's x 5x10
- DB Lateral Raises: 30's x 5x10
Arms Superset (every 3:00):
- DB Skull Crushers: 40's x 2x12, 35's x 2x12
- Spider Curls: 65x 4x12
Triceps Finisher (Minimal Rest):
- Single Arm Cable Pushdowns with Rope: 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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