Mon. 4/19/10 Dynamic Effort, Upper Body
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Plyo push-ups)
Flat Bench: 9 sets, 3 reps, 3 different grips, 130 + 1 Red (EACH SIDE) [EFS Short Band]
- Supersetted with 3 plyo push-ups each set
Shoulder Movement: Standing DB Press, 65lb + Fat Gripz, 3x12
Tricep Movement: Band Resisted Pressdowns, 3x12-15
High Upper Back Movement: Wide Hammer Grip Pulldowns - 140x15x3
Rear Delt Movement: Red Band Pull-aparts, 3x15
Internal/External Rotations: 2x10
Neck: Spud Strap w/ DB, 2x10
HIIT Circuit: 20/20. 8 mins
- Incline Leg Raises
- 45# Plate Raises
- Super Mini Band Piston Presses
- Jumping Pull-ups
I must note how strong my ab's felt today... I like it!
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