Chest and Back
14 minute warmup on the recumbent bike
25 standard pushups
10 pullups
25 military pushups (elbows tucked to sides)
10 chinups
25 diamond pushups
10 close-grip pullups
25 decline pushups
10 wide grip pullups
3x10 35lbs dumbbell benchpress
3x10 85 lbs rows (cable machine w/close grip)
3x10 30lbs dumbbell incline benchpress
3x10 incline row machine w/45lbs
3x10 back extension with 45lbs plate
stretch and foam roller
My goal is to workout three times this week and then up it to 4-5 the following weeks.
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