Pages

Wednesday, April 16, 2025

4/16/25

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  Standing BB Shoulder Press - 3 sets
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps

Set 1 is heavy and add weight for set 2 and 3. 

#2  Do 2 rounds of:
DB Lateral Raise                     15 reps
DB Shrug                                15 reps
BB Curl                                   15 reps
EZ Curl Bar Nosebreaker         15 reps
REST between rounds. 

#3  Do 4 rounds of:
DB Waiter's Walk         50 meters (25m each hand)
Air Squat                       10-20-30-40 reps

Then do 4 rounds of:
DB Row                    12 reps each side
Double Under           15-25-35-45 reps

Then do 4 rounds of:
Run                     200 meters
DB Thruster      9-13-17-21 reps

No comments:

Post a Comment