Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Close Grip Bench Warm Up Sets: 53x11, 103x9, 143x7, 193x5, 233x3, 283x1
- Close Grip Bench Work Sets: 227x 4x8
- Band Pull Aparts: 10x10
Vertical Push (every 3:00):
- Landmine Presses: 53x 4x10
Triceps and Shoulders (every 3:00):
- Dips: 2x 4x10
- DB Lateral Raises: 35’s x 4x10
Triceps: (every 3:00):
- Overhead Triceps Extensions: 94x 3x12
- Crossover Cable Pushdowns 50 reps: 17's x 40, 10 (10 seconds rest)
Cardio (20:00 minimum):
- Waked the dog (unweighted) for 2.33 miles in 32:17 (13:51 pace)
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