Vertical Push/Pull
Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. Parallel Grip Pull Ups: BWx3, -40x5, -25x5, -25x5, -25x5
A2. Seated Dumbbell Presses: 25x5, 30x5, 30x5, 30x5, 30x5
Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Pull Downs: 90x8, 90x7, 80x8
B2. Seated Arnold Presses: 20x8, 20x8, 20x8
Body Rock Style: 4 minutes, 6 rounds of 30:10 intervals
C. Side Crunch
Right Side: 14, 14, 14
Left Side: 13, 14, 14
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