Hammer Swings: 20 reps/arm
Squats w/Arm Raises (5 pound dumbbells): 20 reps
Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds
Plank: 45 seconds
Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps
Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds
Russian Twists: 40 reps
Back Extensions: 25 reps
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