Strength Training:
Traps and Shoulders Superset (every 3:00):
- Scrape the Rack Shrugs: 45x15, 95x14, 135x13, 185x12, 225x11, 225x 5x10
- Lean Away DB Lateral Raises: 10x15, 15x14, 20x13, 25x12, 30x11, 35x 5x10
Arms Superset #1 (every 3:00):
- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 95x 4x10
- Lean Away DB Curls: 30x13, 35x12, 40x11, 45x 2x10, 40x 2x10
Arms Superset #2 (every 3:00):
- Elbows Out Body Extensions: 0x 3x12 (bottom hole)
- DB Hammer Curls: 40x 3x12
Cardio (20:00 minimum):
- Walked with the dog for 2.01 miles in 29:34 (14:39 pace)
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.