Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Close Grip Bench Warm Up Sets: 48x11, 98x9, 138x7, 188x5, 228x3, 278x1
- Close Grip Bench Work Sets: 226x 3x8, 225x 1x8
- Band Pull Aparts: 10x10
Vertical Push (every 3:00):
- Landmine Presses: 52x 3x10, 51x 1x10
Triceps and Shoulders (every 3:00):
- Dips: 1x 2x10, 0x 2x10
- DB Lateral Raises: 35’s x 4x10
Triceps: (every 3:00):
- Overhead Triceps Extensions: 93x 1x12, 92x 2x12
- Elbows Out DB Extensions 50 reps: 35's x 37, 13 (10 seconds rest)
Cardio (20:00 minimum):
- Walk with the dog for 1.31 miles in 20:42
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