Friday's Beating

Press and Curl Circuit (1 minute recovery between sets):
Dumbell overhead press 15 lbs. x 15
Barbell curl-to-overhead press 20 lbs. x 15
Barbell bicep curl 30lbs. x 15

Dumbell overhead press 15 lbs. x 15
Barbell curl-to-overhead press 20 lbs. x 15
Barbell bicep curl 30lbs. x 15

Dumbell overhead press 10 lbs. x 15
Barbell clean-and-press 20 lbs. x 15
Barbell bicep curl 20lbs. x 15


Lat and Tricep Ciruite (45 seconds recovery):
Lat Pull-down 70 lbs. x 15
Tricep Pull-down 40 lbs. x15

Lat Pull-down 90 lbs. x 15
Tricep Pull-down 40 lbs. x15

Lat Pull-down 100 lbs. x 12
Tricep Pull-down 40 lbs. x12


Chest/Lunge/Squat Circuit (45 seconds recovery):
barbell chest press (no plates) 55 lbs. x 15
20 push-ups

barbell chest press (no plates) 55 lbs. x 15
15 push-ups

barbell chest press (no plates) 55 lbs. x 10
10 push-ups


Lunge/Squat Circuit (30 seconds recovery):
Traveling lunges w/ 35 lb. ball 20 x2
Side-step traveling squates w/ 35 lbs. ball 20 x2

Traveling lunges w/ 35 lb. ball 20 x2
Side-step traveling squates w/ 35 lbs. ball 20 x2

Traveling lunges w/ 35 lb. ball 20 x2
Side-step traveling squates w/ 35 lbs. ball 20 x2

Comments

  1. Kim H.9:09 PM

    I am so proud of you for hanging in there!! That list keeps going and going... and all I can say is WOW!

    ReplyDelete
  2. Edward Parker4:31 AM

    Thanks a lot for publishing the new good stuff for us. I’ll really get the great advantage from your good stuff.

    ReplyDelete

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