Friday 02.14.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 45x12, 95x11, 135x10, 185x9, 220.5 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 48.75 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 240.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Pushdowns: 40x 4x8

- 1-Arm Cable Curls: 40x 4x8

Pike Hang:

- 1:15

Cardio:

- 1.45 mile walk in 22:33 (178 calories)