Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Dips: 0x12, 0x11, 0x10, 0x9, 1x 4x8
- DB Y Raises: 15’s x 4x13, 4x12
Vertical Push and Pull(every 3:00):
- Landmine Presses: 51x 3x10, 50x 1x10
- Landmine High Pulls: 51x 3x10, 50x 1x10
Triceps and Biceps (every 3:20):
- Overhead Triceps Extensions: 91x 3x12
- DB Spider Curl: 40x 2x12, 35x 1x12
Cardio (20:00 minimum):
- 1.29 mile walk in 20:07
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