Strength Training:
Vertical Push (every 3:00):
- Landmine Press: 0.5 x12, 15.5x11, 30.5 3x10
- Weighted Shoulder Circles and Shoulder stretching between sets
Push with Upper Back Recovery (every 3:00):
- Dips: 0 x10, 25 x9, 43.5 x 5x8
- Cable Face Pulls: 70 x 7x10
Triceps and Rear Delts (every 3:00):
- JM Presses: 86.25 x10, 116.25 x 4x9
- DCable Face Pulls: 70 x 5x10
Triceps and Shoulders (every 3:00):
- Crossover Cable Pushdowns: 33's x 3x10
- DB Lateral Raises: 40's x 3x8
Cardio:
- None
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