Hammer Swings: 35 reps/arm
Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Plank: 75 seconds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds
Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
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