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Todays Workout
Started out with 15 minutes on the treadmill. 10 minutes @ 8-11mph. Finished the last 45 seconds with a 14mph Sprint.
Last 5 minutes I did between 8-10mph with a 15mph sprint in the last 30 seconds
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-Seated Military Press
-Warm -Up Set- Bare Bar- 20 reps
65/14
85/14
95/12
115/8
135/1
Shoulder Super Set- 2 sets
-Incline Dumbbell Shoulder Raises- 20lbs @ 10 reps
-Cable Machine Upright Row- 100lbs @ 8 Reps
-45lbs Plate Rotations
-15lbs Dumbbell Crucifix - 15 seconds
Arm Super Set- 5 Sets
Bare Bar/55/65/85/Bare Bar
-10 Clean and Press
-10 Curls
-10 Upright Row
-10 Skull Crusher
Bench Press
-Warmup 40 reps Bare Bar
-85/16
-95/14
-115/12
-135/12
-155/10
-175/2
-185/1
-Bench Throw 65/12
-Dumbbell Presses- 3 Sets
50/12
60/8
65/6
70/2
Plyo Push Ups- 2 Sets
16 Reps each side
**3 minute Rest Period**
Core/Ab Circuit
Swiss Ball Crunches- 100 reps total
Incline Sit Ups-80 reps total
Bicycle Crunches-40 reps total
Hitchhiker Crunches- 40 reps total
Finish
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