Strength Training:
Push and Pull Superset (every 3:00):
- Landmine Press Press: 0x13, 15x12, 30x11, 45x10, 60x9, 64x 5x8
- Supine Row: 0x 10x10
Push and Pull Circuit (every 3:45):
- Dips: 0x 4x10
- Assisted Pull Ups 0x 4x10
- Cable Face Pulls: 60x 4x10
Arms and Shoulders Circuit (every 3:45):
- Overhead Triceps Extensions: 103x 4x12
- Spider Curls: 85x 4x12
- DB Lateral Raises: 30's x 4x12
Cardio (20:00 minimum):
- None due to a late night at work.
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