Strength Training:
Traps and Upper Back (every 3:45):
- Rack Scrape Shrugs: 225x 4x10
- DB Face Pulls: 45’s x3x210, 40’s x 1x10
- Rear Delt Swings: 45’s x 3x10, 40’s x 1x10
Arms Superset (every 3:45):
- Single Arm Hammer Curls: 45x 4x10 (work up to 4x12)
- Incline Elbows Out DB Extensions: 60’s x 4x10 (work up to 4x12)
Push, Pull, and Shoulders (every 3:00):
- Supinated Inverted Row: 0x 1x10
- Push Ups: 0x 10x10
- DB Lateral Raises: 30's x 10x10
Cardio (20:00 minimum):
- Walked the dog for 2.37 miles in 37:50 (341 calories)
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