The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.
Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10 (5 sets)
Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)
Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14
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