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Thursday, January 16, 2025

1/16/25

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 
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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