12/11/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  Do one round of:

Goblet Squat                      40 reps

1" Deficit Pushup               40 reps

DB Row                              20 reps each side

DB Farmer's Carry              150 meters

Sledgehammer VS Tire      15 reps each side

Plank                                  2 minutes

Sledgehammer VS Tire      15 reps each side

DB Farmer's Carry              150 meters

DB Row                              20 reps each side

1" Deficit Pushup               40 reps

Goblet Squat                      40 reps