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THURSDAY

(5 SETS 15 REPS)

1A. ROPE TRICEP EXTENSION

SUPERSET

1B. STRAIGHT BAR TRICEP EXTENSIONS


(5 SETS 20 REPS)

1A. DIPS

SUPERSET

1B. OVERHEAD TRICEP EXTENSIONS


(5 SETS 15 REPS)

1A. SINGLE ARM ROPE EXTENSION

SUPERSET

1B. BUMBELL CURLS


(5 SETS 12 REPS)

1A. CABLE CURLS

SUPERSET

1B. V BAR TRICEP PUSHDOWNS


40 MIN. CARDIO TREADMILL, ELLIPTICAL OR STAIR MASTER

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MONDAY

(5 SETS)(5 REPS) 1.BARBELL BACK SQUATS (4 SETS)(12 REPS)(IMMEDIATELY RDLS AFTER LUNGER) 2A. WALKING LUNGES (RDLS THEN WALKING LUNGES BACK) 2B. RDLS (4 SETS)(12 REPS) 3A. SISSY SQUATS 3B. LEG EXTENSION

TUESDAY

(5 SETS 20 REPS) 1A. STANDARD DEADLIFTS SUPERSET 1B. BURPEES (5 SETS 12 REPS) 1A. T BAR ROWS (HEAVY) SUPERSET 1B. PULL UP (5 SETS 12 REPS) 1A. DB CURLS SUPERSET 1B. RENEGADE ROWS (5 SETS 12 REPS) 1A.

WEDNESDAY

(5 SETS 12 REPS) 1A. SUMO DEADLIFTS SUPERSET 1B. SUMO GOOD MORNINGS (5 SETS 15 REPS) 1A. LEG EXTENSIONS SUPERSET 1B. SISSY SQUATS (5 SETS 15 REPS) 1A. SUMO LEG PRESS (HEAVY) SUPERSET 1B. WALKING LUNGE