Wide grip lat pull downs 4 Sets- 2x10, 2x8, increased weight / Superset with close grip pull-ups to fail and bent over lat raisers
Wide grip rows 4 sets- 2x10, 2x8, increased weight / Superset with 4 sets of single arm shrugs
Seated inverted-flys (Nautilus) 4x12, increased weight
Flat bar military/cling jerk 5 sets - 1x15, 1x12, 1x10, 1x8, 1x6 Increased weight.
Ab burn-out
Stair master 00:15
Workout Time: 1 hour(s) 20 minute(s)
Workout Date: 701 days ago
701 days ago at 9:25alink
15 min - shadow box warm up
5 - 3 min rounds boxing
30 mins - lock and block
Workout Time: 2 hour(s)
Workout Date: 704 days ago
703 days ago at 11:53alink
Flat bench superset - 1x12, 10, 8, 6 (250 lbs finish) increased weight per set. Backup with dumbbell superset flat bench press - 1x12, 10, 8, 6, 4 increased weight per set
Flys - 4 sets / superset scissor lunge with twist
Outside dumbbell curl - 4 sets / superset with triceps rope close grip pull down
single arm preacher dumbbell curl - 4 sets / superset with triceps single arm over head raisers
decline abdominal sit ups w/ twist - 4 sets of 20 (nice and slow)
Stiar master 00:15
Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 705 days ago
704 days ago at 9:21alink
TRX back day
Workout Time: 45 minute(s)
Workout Date: 708 days ago
705 days ago at 7:35alink
Flat bench superset - 1x12, 10, 8, 6 increased weight per set. Backup with dumbbell superset flat bench press - 1x12, 10, 8, 6, 4 increased weight per set
Flys - 4 sets
Inside dumbbell curl - 4 sets / superset with triceps pull down
hammer dumbbell curl - 4 sets / superset with triceps single arm over head raisers
curls - flat bar burn out
decline abdominal sit ups w/ twist - 4 sets of 20 (nice and slow)
Stair master finish 00:20
Workout Time: 1 hour(s) 40 minute(s)
Workout Date: 709 days ago
708 days ago at 6:39alink
