06/21/13
Workout 1: Arms
Superset 1:
Cable Curls 4 x 20
Rope Press 4 x 20
Superset 2:
Incline DB Curls 4 x 20
Single Overhead Extensions 4 x 20
Superset 3:
21 Curls x 3
Overhead Rope Extension 3 x 15
Superset 4:
Hammer Curls 3 x 12
Skull Crusher 3 x 10
Superset 5:
Weighted Ring Dips (40) 4 x 10
Weighted Ring Rows (40) 4 x 10
Workout 2:
Burpee Pullups (bar 6 inches overhead) x 100
Situps x 100
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