Worked out at the gym on Laughlin Air Force Base
Strength Training:
Push and Pull Superset #1 (every 3:00):
- Close Grip Bench Warm Up Sets: 55x11, 105x9, 145x7, 195x5, 235x3, 285x1
- Close Grip Bench Work Sets: 230x 4x8
- Cable Face Pulls: 10x10
Push and Pull Superset #2 (every 3:00):
- Chest Supported DB Rows: 90’s x 5x10
- Dips: 0x 5x10
Shoulders Superset (every 3:00):
- Rear Delt DB Swings: 35’s x 5x10
- DB Lateral Raises: 35’s x 5x10
Arms Superset(every 3:00):
- Single Arm Rope Extensions: 3x10
- Lean Away DB Curls: 45x 3x10
Cardio (20:00 minimum):
- None
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