Kick Ass Work Out Continued: Thursday - Wide Grip Pull Ups 4 X 8 (if you have no pull up bar, then use dumb bells and mimic a lat pull down Bent over row 4 X 12 Medicine ball hyper extension (or supermans) 5 X 15 Good Mornings 5 X 15 Alternating seated dumb bell curls 4 X 8 Hammer curls 4 X 8 Outer curls 4 X 8 Leg raises (for your abs) 3 X 15 Russian twists 3 X 15 Crunches 3 X 15 Friday - Incline Dumb bell bench press 4 X 12 (no bench then just do it from floor with no incline) Dumb Bell Flys 4 X 12 Lateral Raises 8 X 8 Leg Kickbacks 4 X 15 (stand against wall face towards wall. Extend leg out back wards straight to work your hamstring and glutes) Curtsy Lunge 4 X 12 Lunges 4 X 12 Donkey Kicks 4 X 12 Saturday - Recover Sunday - 45 minutes cardio of your choice!
Posted on: Wed, 26 Mar 2014 11:26:39 +0000
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