Strength Training:
Push and Rear Delts (every 3:00):
- Dips: 1.25 x11, 11.25 x10, 21.25 x9, 31.25 x5x8
- Cable Face Pulls: 70x 4x13. 4x12
Shoulders (every 3:00):
- Landmine Presses: 55x 3x10
Shoulders (every 3:00):
- Chest Supported DB Lateral Raises: 20’s x 3x12
- Band Pull Aparts: 1x12, 2x11
Triceps and Upper Back Recovery #1 (every 3:00):
- JM Press: 106 x 3x12
- Band Pull Aparts: 3x11
Triceps and Upper Back Recovery Superset#2 (every 3:00):
- Crossover Cable Pushdowns: 30's x 3x12
- Band Pull Aparts: 3x11
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