050823 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

3. Tricep Dips 4 sets: 10 reps


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

3. Standing Barbell Curl 4 sets: 10 reps


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

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


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

5. Barbell Drug Curls 4 sets: 10 reps


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

https://youtu.be/i63PYCo3SQ8

6. Core

For Quality:


4 Rounds

12 Overhead Plate Situps

12 Pulse-ups

7 Alligator Rolls (each direction)

10 Standing Banded Pallof Press (each side)

15 KB Front Rack Marches (each side)


*Rest 2:00 b/t sets

Pulse ups https://youtu.be/Dv3G4WOFG5A

Alligator Rolls https://youtu.be/H6Sco2y0m34

Standing Banded Paloff Press https://youtu.be/ROfbsAwixoU

KB Front Rack Marches https://youtu.be/ROfbsAwixoU


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