DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Seated DB Shoulder Press
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
Start light, then add weight each set.
#2 Do 3 rounds of:
DB Reverse Fly 12 reps
DB Lateral Raise 12 reps
Plate Front Raise 12 reps
REST between rounds.
#3 In 11 minutes, do as many rounds as you can of:
BB Curl 15 reps
DB Thruster 15 reps
Double Under 30 reps
REST two minutes.
Then in 11 minutes, do as many rounds as you can of:
Inverted Row 15 reps
Air Squat 30 reps
Close Grip Pushup 20 reps (tips of thumbs about 1" apart)
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