Strength Training:
Push and Pull Superset with Upper Back (every 3:00):
- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 310x2, 249x 3x8
- Chest Supported Barbell Rows: 196x 10x10
- Band Pull Aparts: 5x10 (paired with the last 5 push/pull supersets)
Upper Back and Shoulders Circuit (every 3:00):
- Cable Face Pulls: 60x 3x10, 57x 2x10
- DB Lateral Raises: 40's x 3x10, 35’s x 2x10
- Band Pull Aparts: 5x10
Arms and Rear Delts (every 3:45):
- Elbows Out DB Extensions: 60’s x 1x12, 55's x 3x12
- Cable Curls: 33's x 3x12, 30's x 1x12
- No Moneys: 2x13, 2x12
Cardio (20:00 minimum):
- Walked the dog for 2.76 miles in 38:24 (419 calories)
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