30 minutes cardio + Chest/Back/Abs

Chest/Back/Abs
Bench Press (5 sets – 2 sets x 15 reps warmup / 3 sets x 10-12 reps)
Decline Pushup (3 sets x AMRAP)
Incline DB Press* (3 sets x 8-10 reps)
*Explosive press – 1 second up, 3 second negative
Narrow Grip Pulldown (5 sets – 1 set x 15 reps / 4 sets x 8-12 reps)
One Arm DB Row* (3 sets x 8-10 reps)
*1 second peak concentration
T-Bar Row (3 sets x 8-10 reps)
Weighted Hyperextension (3 sets x 10-12 reps)

Abs Superset
Cable Crunch (rope) (3 sets x 15-25 reps)
Low to High Woodchop (3 sets x 15 reps each side)

Low to High Woodchop

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s