Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 210x 5x6
- Rowing: 5x 250m
Seated DB Press with Rowing:
- DB Press: 40's x 1x12, 4x11
- Rowing: 5x 250m
DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 1x12, 4x11
- Rowing: 5x 250m
Triceps Superset:
- Skull Crushers: 85x 3x12
- Elbows Out DB Extensions: 45's x 3x12
Forearm/ Grip Training:
- Forearm Levers: 3 lbs x 3 sets of 1:00 each arm
Rowing Total: 5000m (230,000m of 1,000,000m complete)
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.