Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 2x8, 85's x 3x8
- Cable Face Pulls: 40x 3x10, 37x 7x10
Upper Back and Shoulders (every 2:30):
- Landmine High Pulls: 51x 4x10
Back and Traps Superset (every 3:00):
- Assisted Parallel Grip Chin Ups: 0x 4x10
- DB Y Raises: 20's x 4x10
Biceps (every 3:20):
- Single Arm Spider Curls: 40x 3x12
Cardio (20:00 minimum):
- 20:00 incline treadmill walk
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