DB Reverse Fly - 12 reps
Seated DB Shoulder Press - 12 reps
Goblet Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 6 reps
Start with a moderate weight, then add
weight each set.
#2 This is continuous work.
In any order and any combination, do:
Strict Pullup - 40 reps
DB Thruster - 40 reps
BB Curl - 40 reps
BB Push Press - 40 reps
Inverted Row - 40 reps
Bumper Plate Overhead Walk - 200 meters
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