Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 0x12, 10x11, 20x10, 30x9, \40x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 2 x 5x10
- DB Y Raises: 20's x 4x10, 15's x 1x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 12x 5x12
- DB Lateral Raises: 30's x 5x12
Triceps (every 2:30):
- Overhead Triceps Extensions: 82x 4x12
Triceps Finishers (minimal rest):
- Single Arm Rope Pushdowns: 27 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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