SHL - Power Shredd Athletics: Here is a great back and Biceps blast. For those of you going the kinds of events that I participate in, these types of workouts help get you ready. Back and Bi Warm Up Single Sets x3 15/12/8 reps drop set 8 reps -Deadlift/shrugs Super Sets (both exercises back to back) x3 15/12/8 reps drop set 8 reps -Dumbbell Pullovers -Pull-ups Giant Set (all three not exercises back to back to back) x3 15/12/8 reps -Barbell Reverse Grip Row -One Arm Row L/R -Reverse Fly Single Set x3 30 sec/30 sec/30 sec -Close Grip Chin Up Single Set x3 15/12/8 reps drop set 8 rep -Seated Bicep Curls Single Set x3 15/12/8 reps -1,1,2 Hammer Curls Single Set x3 15/12/8 reps drop set 8 reps -Standing Dumbbell Curls Single Set x2 30 sec/30 sec -Airplane Cobra Abs: Crunch 20 Hip Ups 20 Russian Twist w/10lbs 20 ea side Crunchy Frogs 20 Plank Oblique Crunch 20 ea side Plank Cross Knee drop crunch 20 ea side Plank to side plank 10lbs 20 ea side Elevated legs Power Shredd Athletics spelling x2 Solid workout! SHLCoach out!
Posted on: Sat, 15 Nov 2014 04:02:41 +0000
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