Strength Training:
Push/ Pull Superset #1 (every 2:00):
- Face Pulls: 77x 4x10, 80x 1x10
- Push Ups: 14.5 x 5x10
Push/ Pull Superset #2 (every 3:30):
- Chest Supported Rows: 140 x10, 190 x9, 220 x 4x8
- Dips: 0x10, 25x9, 48.5 x 4x8
Traps and Shoulders (every 3:30)
- Kelso Shrugs: 240 x 4x8
- DB Lateral Raises: 40's x 4x10
Arms Superset (every 3:45):
- 1-Arm Cable Pushdowns: 43x 1x8, 40x 3x8
- 1-Arm Cable Curls: 43x 1x8, 40x 3x8
Static Hang:
- 40 seconds
Cardio:
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