Strength Training:
Close Grip Bench with Upper Back (every 3:00):
- Bench Press Warm Ups: 55x11, 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold
- Bench Press Work Sets: 325x2, 295x5, 265x8
- Band Pull Aparts: 10x10
Dips and Rotator Cuff Superset (every 3:00):
- Dips: 9.55 x 4x10
- No Moneys: 4x10
Shoulders Superset (every 3:00):
- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 3x12
- DB Lateral Raises: 35’s x 1x11, 2x10
Triceps and Shoulders (every 3:00):
- 1-Arm Cable Pushdowns: 40 x 3x12
- DB Lateral Raises: 35’s x 3x10
Triceps Finisher:
- Body Skull Crushers @ 20: 25 reps
Cardio:
- None
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