TODAYS WORKOUT Friday you dont have to settle for less just because its an option. ... strive to be the best you can WEIGHTED DIPS 45LBS PLATES 45lbs x 10reps 90lbs x 10reps 135lbs x 8 reps 135lbs x 7 reps 135lbs x 5 reps ( 3 sets ) 90lbs x 10reps SUPERSET LYING DOWN ON FLAT BENCH TRICEP PRESS SET#1 95lbs x 10reps skull crushers 95lbs x 10reps to the nose 95lbs x 10reps chest SET#2 115lbs x 10reps skull crushers 115lbs x 10reps to the nose 115lbs x 10reps chest SET#3 135lbs x 10reps skull crushers 135lbs x 10reps to the nose 135lbs x 10reps chest SUPERSET STANDING DUMBBELL CURLS SET#1 30lbs x 10reps curl up with dumbbell face chest 30lbs x 10reps hammer cross chest 30lbs x 10reps curl up with a twist 30lbs x 10reps hammer curls SET#2 same as set #1 SET#3 use 40lbs dumbbells same as 1&2 STANDING ROPE GRIP TRICEP PRESS ON CABLE MACHINE 100lbs x 30reps 150lbs x 12reps 100lbs x 20reps STANDING DOUBLE BICEP CURL ON CABLE CROSS OVERS (see video) 50lbs x 20reps 60lbs x 20reps 70lbs x 20reps CRUNCHES 100 reps
Posted on: Fri, 16 Jan 2015 23:34:28 +0000