Weights:
3 x 12 Bench Press
3 x 10 Dumbell Chest Fly
3 x 12 Shoulder Press
3 x 10 Lateral Raised (superset w/ Front Raises)
3 x 12 Lat Pull
3 x 10 Straight Bar Row
3 x 12 Tricep Kickbacks
3 x 10 Tricep Pushdowns
3 x 12 Bicep Curls
3 x 10 Concentration Curls
Dryland:
(3x)
20 Pulls on Vasa Trainer
25 Half Ups
3 x 15 Torso Twist (to each side)
3 x 15 Hanging knee lifts
3 x 20 Exercise ball situps
Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________
2000 SCY
About 1 hr 45 min for whole workout
No comments:
Post a Comment