080723

Saturday

1. Deficit Push Ups 5 sets: 10 reps

 

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

2. Chin Ups 5 sets: 10 reps

 

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

 

*Place feet on floor to decrease difficulty

Quality form chin-ups. Chin-ups should be done with a supinated (underhand grip).

Use a band across the rig if assistance is needed for quality reps.

3. Tricep Dips 4 sets: 10 reps

 

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

4. Barbell Curl 21’s 3 sets: 21 reps

 

*Rest 2:00-2:30 b/t sets

5. Single Arm DB Kickback 4 sets: 10 reps (each side)

 

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

6. Single DB Double Head Curl

4 sets: 10 reps

 

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

https://youtu.be/nVBA3hi9Ij8

7. Core: 

1min V-ups / 1 min rest

1 min Plank Hold on the Top of Push Up Position/ 1 min rest

1 min Alternating Single Leg V-Ups/ 1 min Rest

1 min Plank Hold

1 min Sit Ups/ 1 min rest

1 min Plank Hold

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