Daily Workout: August 9, 2018
25 Lat Pull Down wide grip
25 Skull Crusher
25 DB Bench Press
Use weight you can do 25 reps with, but is heavy enough to burn.
Work up to Heavy Floor press
10 @ 55 lb barbell or 2 x 15 lb dumbbell
8 @ 75 lb barbell or 2 x 20 lb dumbbell
6 @ 85 lb barbell or 2 x 25 lb dumbbell
4 @ 105 lb barbell or 2 x 30 lb dumbbell
2 @ 115 lb barbell or 2 x 35 lb dumbbell
Work singles until you can no longer lift.
*If you are unable to get to these weights listed above, take slower jumps or use the same weight for reps 8 and 6 reps, then jump up heavier for 4 reps. Make sure you do what you are capable of doing.
8 Reps Elbows out ext. 2 x 15-25 lb dumbbells. Start off light and work your way up to a weight you are capable of doing 8 reps with and use that weight for 4 sets.
Rest 60 seconds between sets.
10 Wide Grip Lat Pull-Downs. Use cable machine (use bands and PVC pipe if you don’t have access to cable machine.)
60 Sec Rest between sets.
12 Lateral Raise
12 Reverse Fly
Each movement is done in order with no rest. Use 2 x 5-15 lb dumbbells
60 Sec Rest between sets
6 Chin Ups
10 triangle Push-Ups (You can do these off a ball which I find to be easier on the wrists, and you can place the ball on box or bench if unable to do off the floor)
Weighted Sit Up (use plate, bar or ball). You can do these off decline bench, GHD or on the floor.
30-60 Sec Rest between sets
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