Strength Training:
Push and Pull Superset #1 (every 3:00):
- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 295x2, 246x 3x8
- Chest Supported Barbell Rows: 193x 10x10
Upper Back and Shoulders Circuit (every 3:00):
- DB Face Pulls: 40’s x 5x10
- DB Lateral Raises: 35’s x 5x10
- Band Pull Aparts: 5x10
Arms and Rear Delts (every 3:45):
- Overhead Triceps Extensions: 100x 4x12
- Barbell Spider Curls: 82x 4x12
- Band Pull Aparts: 2x13, 2x12
Cardio (20:00 minimum):
- Walked the dog for 2.11 miles in 29:54 (307 calories)
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