Hammer Swings: 30 reps/arm
Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Squats w/Arm Raises: 20 reps
Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds
Plank: 60 seconds
Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball
Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight
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