4x15 10lb dumbbell bench press
4x15 10lb inclined dumbbell bench press 4x15 40lb pec deck 4x15 10lb dumbbell flyes 4x15 10ln inclined dumbbell flyes 4x12 20lb barbell bench press |
5 minutes stationary bike
3x15 45lb close grip lat pulldown 3x15 45lb seated cable rows 3x15 15lb single arm bent over db rows 3x15 20lb db deadlifts |
10 minutes stationary bike
3x500 counts jump rope 3x50m 50lb farmer's walk 3x15 burpees 3x15 jump squats 300 counts jump rope |
4x15 dumbbell hammer curls
4x15 dumbbell curls 4x15 alt hammer curls 4x15 alt dumbbell curls 3x15 overhead triceps extension |
10 minutes bike
15x3 20lb kettlebell clean and jerk 15x3 20lb kettlebell swing 15x3 60lb wide grip lat pull down 15x3 45lb close grip lat pull down |
4x12 30lb wide grip lat
4x12 30lb close grip lat 4x12 30lb seated cable rows 4x12 30lb single arm bent over db rows 4x12 50lb kettlebell deadlifts 5 minutes bike 300 counts jump rope |
15 minutes stationary bike
3x12 25lb kettlebell squats 3x12 25lb stiff leg kettlebell deadlifts 3x15 30, 45, 60lb leg extensions 3x15 60lb leg curl extensions 3x15 60lb thing abductors |
15 minutes stationary bike
3x12 45lb seated cable rows drop 5 60lb wide grip lat 8 45lb wide grip lat 10 30lb wide grip lat 15 15lb wide grip lat 5 60lb close grip lat 8 45lb 10 30lb 15 15lb 3x15 50lb kettlebell deadlifts 3x15 5lb one arm bent over row |
3x12 10lb overhead dumbbell triceps extension
3x12 15lb tricpes push down 3x12 5lb inclined db press 3x12 5lb inclined db flys 15 mins bike |
3x15 30lb barbell squats
3x15 5lb inclined dumbbell flys 3x15 5lb inclined dumbbell press 3x15 5lb bicep concentration curls 3x15 5lb single arm overhead triceps extensions |
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