Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Close Grip Bench: 45x11, 95x9, 135x7, 185x5, 225x3, 275x1, 225x 4x8
- Band Pull Aparts: 10x10
Vertical Push (every 2:30):
- Landmine Presses: 51x 4x10
Triceps and Shoulders (every 3:00):
- Dips: 0x 4x10
- DB Lateral Raises: 35’s x 4x10
Triceps: (every 3:00):
- Overhead Triceps Extensions: 92x 1x12, 91x 2x12
Cardio (20:00 minimum):
1.35 mile walk with the dog in 20:45
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