Daily Workout: Jan 18, 2019
General Warm Up
10 Min Cardiovascular activity of choice.
Row, Ski, Bike, Run, Stairs all done at moderate pace
2×5 Pvc Pipe Shoulder Dislocates
25 Strict Press (DB or Barbell depending on strength)
25 Dumbbell Bench Press
25 Tricep ext. on cable with rope attachment (skull crusher if no cable machine)
60 sec Plank
complete in 15 min. Use weight light enough to get all reps down consecutively.
10 Dumbbell Strict Press
10 Push Up
9 Dumbbell Strict Press
9 Push Up
All the way to 1.
10 Renegade Row 2 x 15-35 lb dumbbells
20 Weighted curl ups
I set this up as a station. I use one of the two weights from the renegade rows for the weighted sit ups.
5 Rounds. Rest as little as possible
Cool Down 10 Min cardio of choice @ moderate pace