04/04/12
7 Exercises: 2-3 sets, (weight), 12-20 reps
0-30 second rest periods
Back:
Warmup, Wide Pullups: 19, 10, 10, 9
Wide Grip Lat Pull Down (superset with close grip): (140) 14, (140) 12, (140) 12
Close Grip Pull Downs: (140) 12, (100) 12, (120) 12
Barbell Row: (135) 17, 20
Seated Pulley Row: (160) 18, 18
DB Rows: Dropset x 2, [(100) 12, (60) 8], [(100) 10, (60)]
Good Mornings: (15) 15, 15, 15,
Cardio Strength Circuit (little to no rest periods):
Burpee: 10
Medball Sit & Stands: 10
Handstand Pushup: 10
Box Jumps (24 lbs Bar): 10
Repeat 5 times.
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