Weights:
Bench Press 3 x 12
Arnolds 3 x 12
Seated Chest Flys 3 x 12
Standing Chest Flys 3 x 12
Front Dumbell Raises 3 x 12
Lateral Dumbell Raises 3 x 12
Tricep Pulldown 3 x 12
Lat Pulldowns 3 x 12
Seated Cable Rows 3 x 12
Dumbell Chest Flys
Concentration Curls 3 x 12
Shoulder Shrugs 3 x 12
200 Various Abs
Run/ Walk 10 minutes
Cooldown
-Weights should be continuous with no more than 30 sec rest between sets/exercise
-Vary weight so you are failing near/at 12 reps, adjust as necessary
-You should be "spent" by the end!
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