Each grouping performed as a giant set, alternated then repeated
| Wide grip lat pull-down, drop sets 8/110, 12/105, 15/100 |
| Med underhand grip pulldown 12/95 X 3 |
| 1 leg deadlifts w/ body bar 10.24 each side X 3 |
| Seated leg curl 30/75 X 3 |
| --Cardio interval 1 min 2.0% incline 7.2 mph |
| Seated cable row 15/150 X 3 |
| Lateral shoulder raise 12/24 X 3 |
| Lunges, walking 16/24 X 3 |
| 1-leg pelvic thrust 10 each side X 3 |
| Squat jumps 12 X 3 |
| --Cardio interval 1 min. 2.0% incline 7.2 mph |
| Military press 15/30 X 3 |
| Side kick to body bag 10 each side X 3 |
| Bench jackknife 20 X 3 |
| --Cardio interval 1 min. 2% incline 7.5 mph |
| Crossover lunge w/hammer curl 12/15 each arm X 3 |
| Concentration curl 12/25 each side X 3 |
| 1-knee in crunches 40 X 3 |
| --Cardio interval 1 min. 2% incline 7.5 mph |
| Stability ball crunch w/weight 25/15 x 2 |
| Toe touch crunch 20 X 2 |
| Back extension on stability ball 15 X 2 |
| Table pose hold 30 sec X 2 |
Total workout time: 1 hour 23 minutes
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