010723

Saturday 

1. Deficit Push ups 5 sets: 10 reps


*Rest 1:00-1:30 b/t sets

2. Body Row (feet elevated)5 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

 

*Place feet on floor to decrease difficulty

3.  Tricep Dips 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets

4. Incline Dumbbell Curls 4 set: 10 reps


*Rest 1:00-1:30 b/t sets

5. Standing Tricep Extension 4 sets: 20 reps


*Rest 1:00-1:30 b/t sets

6. Incline Dumbbell Hummer Curls 4 sets: 10 reps


*Rest 1:00-1:30 b/t sets

7. Core:

For Quality:


4 Rounds

40 sec plank hold

7 Overhead Plate Situps

20 sec side plank (right)

20 sec side plank (left)

7 Overhead Plate Situps

10 Pulse-Ups

7 Overhead Plate Situps

15 KB Front Rack Marches Steps (each side)


*Rest 2:00 b/t sets

https://youtu.be/rBLLfvmNIIs

https://youtu.be/Dv3G4WOFG5A

https://youtu.be/ZcM8ZXYiyog


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