Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Close Grip Bench Warm Up Sets: 47x11, 97x9, 137x7, 187x5, 227x3, 277x1
- Close Grip Bench Work Sets: 226x 2x8, 225x 2x8
- Band Pull Aparts: 10x10
Vertical Push (every 3:00):
- Landmine Presses: 52x 2x10, 51x 2x10
Triceps and Shoulders (every 3:00):
- Dips: 1x 1x10, 0x 3x10
- DB Lateral Raises: 35’s x 4x10
Triceps: (every 3:00):
- Overhead Triceps Extensions: 92x 3x12
- Cable Pushdowns 50 reps: 20's x 25, 15, 10 ( 10 seconds rest)
Cardio (20:00 minimum):
- Walk/ jog with the dog for 2.02 miles in 26:36
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