Lunch
[A] 5 min warm-up
[B] Core Circuit
1 minute jog between sets @ 7 mph
1 minute max reps per exercise
EO's
Russian twist
Hanging toes to bar
Ab roller
Pike on swiss ball
Reverse crunches
Superman
Pike with hand touches
Side Pike (R)
Side Pike (L)
Wipers with #45 bar going the opposite of legs
Leg raises
Flutter kick with medicine ball overhead
PM
[A] Dynamic warm-up, foam roller
[B] DB Incline Drop-set 6+6
60/50, 70/60, 70/60, 70/60
[C] DB Incline/Decrease Incline/Flat Press 6+6+6
45, 50, 50, 55
[D] High to low Cable Flys 4x10
80, 80, 80, 80
[E] CGBP 4 x10
135, 145, 145, 145
[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds
History
12.18.14
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