10 minutes stationary bike
3x15 leg raise 3x15 sit ups 3x15 cross legs 3x15 flutter kicks 3x15 45lb wide grip lat pulldown 3x15 45lb seated cable rows 3x15 10lb single arm bent over db rows 3x15 50lb kettlebell deadlifts 3x15 40lb t-bar rows |
15x3 20lb kettlebell clean and jerk
15x3 20lb kettlebell swing 15x3 60lb wide grip lat pull down 15x3 45lb close grip lat pull down 3x15 10lbs dumbbell bench press 3x15 10lbs inclined dumbbell bench press 3x15 10lbs inclined dumbbell flys 1x10 10lbs dumbbell flys 2x15 5lbs dumbbell flys 3x15 30lb pec deck |
20 minutes stationary bike
15x3 20lb kettlebell squats 15x3 20lb kettlebell sumo squats 15x3 20lb closed leg kettlebell squats 15x3 60lb leg curls 15x3 60lb leg extensions 15x3 60lb leg curl extensions 15x3 20lb walking lunges |
3 rounds
8 50lb barbell deadlift 6 burpees 10 20lb kettlebell swing 10 15lb kettlebell snatch Abs: 2x30 sec plank 3x20 heel touches 3x15 bicycle crunches 3x15 mountain climb |
40 minutes on the treadmill
3x10 15lb inclined db chest press 3x10 10lb inclined db flys 3x10 20lb machine chest press |
3 sets
10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension |
4x10 hands free bodyweight squat
4x10 15lb goblet squats 4x10 barbell deadlifts, 45lbs, 65lbs, 85lbs, 105lbs 3x10 30lb high pulls 3x10 20lb high pulls 2x6 30lb high pulls 2x6 40lb high pulls 1x3 45lb high pulls on smith machine 2x6 20lb hang cleans 15 minutes run |
3 sets, 5 minutes burpees
3 sets, 5 minutes minutes jumping jacks 20x4 wall balls 20x4 tuck jumps 20x4 mountain climbers 20x4 squat jumps 20x4 high knees 20x4 plank jacks 20x4 skater plyos |
3x15 30lb cable triceps pushdown
3x15 10lb alt db bicep curls 3x15 20lb ez bar curl 3x15 10lb barbell biceps extensions 3x15 20lb barbell curls 3 minutes stationary bike --- Just keeping these links here for ref, just a few stuff I'm debating on getting. https://bodybuilding.com/store/bsn/aminox.html https://bodybuilding.com/store/rsp-n...aminolean.html does anybody know if these keto-inducing supps do the job well? |
4x15 8lbs dumbbell alt bicep curls
4x15 8lbs pushup rows 4x15 8lbs lateral raises 4x15 8lbs triceps kickbacks 4x15 20 bent over barbell rows 4x15 8lbs shoulder overhead press 4x15 25lbs triceps pushdown 4x15 bench dips |
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