Strength Training:
Push/ Pull Superset (every 3:45):
- Chest Supported Rows: 101 x12, 131 x11, 161 x10, 191 x9, 221 x 4x8
- Dips: 0x12, 15x11, 30x10, 45x9, 49 x 4x8
Traps and Shoulders (every 3:45)
- Kelso Shrugs: 241 x 4x8
- DB Lateral Raises: 40's x 4x10
Arms Superset (every 3:00):
- Preacher Curls: 63 x10, 73 x9, 83 x 3x8
- Tate Presses: 55’s x 1x9, 4x8 (work up to 5x10)
Sacp Pull Ups with Pike Hang:
- 10pullups and 2:00 hang
Cardio:
- Skipped
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