warmup:
---------
20 pullups
35 pushups
------------
Smith incline close grip / kickbacks / plank up downs
1. 20 / 15 each / 20
2. 15 / 12 each / 18
3. 12 / 10 each / 16
4. 10 / 8 each / 14
------------
Flat dbell / dips / plank side to sides
1. 10 / 10 / 50
2. 8 / 8 / 50
3. 6 / 6/ 30
4. 4 / 4 / 30
-----------
outside : 12 - down
pushup arm swing
pushup spider man
lunge front each leg
lung back each leg
squat
plate straight let
plate knee up
plate leg up
1 stair
No comments:
Post a Comment