230723 Saturday 

1. Diamond 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

3. Bb Scull Crushers 4 sets: 10 reps

 

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

4. Standing BB Curl 4 sets: 10 reps

 

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

5. Single Arm Standing Tricep Extension 

4 sets: 10 reps (each side)

 

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

https://youtu.be/tImwYKWm3Cg

6. Standing Alternating DB curl 4 sets: 10 reps (each side)

 

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

7. Core Work 

For Quality:

 

4 Rounds

15 Strict Abmat Situps (no arms)

30 Flutter Kicks (each side)

10 Landmine Windmills (each side)

60 sec plank

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

 

 

*Rest 2:00 b/t sets

https://youtu.be/W5d1DhylcHA

https://youtu.be/rrqg_xhPBJA

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