Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 20x11, 40x10 , 60x9, 70x 2x8, 65x 2x8
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 2x10, 2x9, 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 57x 4x8
Arms Circuit (every 4:00):
- Spider Curls: 79x 3x12
- Overhead Tricep Extensions: 99 x 3x12
- Reverse Grip Cable Pushdowns: 23's x 3x12
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