Daily Workout: June 14, 2018
Strength: Upper Body
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
3×5 PVC Pipe Pass Through, slow and controlled
2x 10 Bat Wings @ 2 x 5-10 Dumbbells. In bent-over-row position, pull dumbbells into armpits and hold for 3-5 Seconds.
60sec between each set
Work up to 1RM Barbell Push-Press.
If you don’t know your 1RM: Beginner use 45 lb, Intermediate use 65 lb, Advanced use 95 lb.
Set timer for 7 min
Max Reps Dumbbell Bench Press for 7 Min
Beginner use: 2 x 15 lb dumbbells
Intermediate use: 2 x 20 lb dumbbells
Advanced use: 2 x 30-35 lb dumbbells
10 Bent Over Row (Beginner use 65 lb, Intermediate use 75 lb, Advanced use 95-115 lb)
10 Push Up (incline if unable to do them off the floor)
10 Chin-Up (do negatives if unable to complete a Chin-Up)
10 Dips (use rubber band if unable to do them, you can also do them off a bench)
Do one round at 10 Reps, then again at 9 reps all the way to 1.
50 Bicep Curls
50 Toes to bar (knees to elbows)
10 min Cardio @ Easy Pace