Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 15x11, 30x10 , 45x9, 60x 4x8
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Close Grip Bench Presses: 45x12, 95x11, 135x10, 185x9, 225x 4x8
Arms Circuit (every 4:00):
- Spider Curls: 78x 3x12
- Incline Elbows Out DB Extensions: 40's x 3x12
- Cable Pushdowns: 23's x 3x12
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