W1 Push, Pull, W2 Arms & W3 GHD, Row, KB Swing

02/03/15

Workout 1 Push, Pull

Bench (225) 5, (275) 5, (315) 3 x 5
Incline DB Fly 3 x 10

5 rounds of:
Ring Dips x 10
Weighted Pullups (40) 5
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BFK Pullups 3 x 10


Workout 2 Arms

LF Machine Curls 3 x 10
Rope Pressdown 3 x 10
Incline DB Curl 3 x 10
Single Arm Overhead DB Extension 3 x 10
Hammer Curl 3 x 10


Workout 3

5 rounds of:
Row 250m
GHD Situps x 10
GHD Supermans x 10
KB Swing (70) x 5