Strength Training:
Upper Body Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 59x 4x8
- Close Grip Bench Press: 51x12, 101x11, 141x10, 191x9, 231x 4x8
Upper Back/ Shoulders Circuit (every 3:30):
- DB Face Pulls: 35's x 4x10
- Rear Delt Swings: 35's x 4x10
- DB Lateral Raises: 35's x 4x10
Upper Arms Circuit (every 3:30):
- Barbell Curls: 91 x 3x12
- Cable Push Downs: 30x 1x12, 27x 2x12
- Push Ups: 3x12
Lower Arms Superset (every 4:00):
- Three-Way Forearm Levers: 5 x 3x10
- Wrist Rollers: 55x 3x2 (1 forward, one backward)
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