Pull ups (assisted if necessary) 5 sets of 15 reps
Wide Grip Cable Rows- 4 sets of 20 reps drop set 12 reps after each set
Close Grip Lat-Pulldowns 4 sets of 15 reps superset with Dumbbell Lat Pullovers 4 sets of 15 reps
Rack Pull Deadlifts- 4 sets of 20 reps
Close Grip Cable Rows- 4 sets of 12 reps superset with Bent Over Dumbbell Rows- 4 sets of 20 reps
|
|
Today:
4 sets of 30 Push ups
Barbell Incline Bench Press 6 sets of 10 reps superset with 20 crunches
Dumbbell Flat Stot Press- 4 sets of 20 reps
Stot Press- You start with both dumbbells fully extended, lower one arm until your elbow bends to 90 degrees then extend and press the dumbbell up from you chest until your arm is fully extended all while the other arm continues to be held at an extended point remaining still. Now alternate and repeat the process with your opposite arm while keeping the original arm extended and still.
Cable Chest flys- 3 sets of 15 reps superset with Flat dumbbell Fly’s 3 sets of 15 reps
Elevated Close Grip Barbell Push Ups- 4 sets of 20 reps superset with butterfly chest press 4 sets of 12 reps
5 sets of 20 decline verse crunches
|
|
Sunday: walk 1 mile, stretch day
Monday: 45 min workout; 2 min sprints, 1 min stair sprints |
|
EZ Bar Curls 5 sets of 17 super set with Dips 5 x 25
Overhead Rope Tricep extension 5 x 22
Straight Barbell Bicep Curls wide grip 4 x 15 super set with shoulder width grip 4 x 15
Barbell Skull Crushers 5 x 15 superset Rope Tricep Kickbacks 5 x 15
Smith Machine Drag Curls 5 x 17
Rope Bicep Curls 4 x 22 with a droplet of 10 reps after each set
Overhand Cable Tricep Pressdowns 5 x 15 super set Underhand Cable Curls 5 x 15
4 sets of 25 Ab Wheel
4 sets of 25 Decline Sit Ups
|
|
3556434355577135557703554528