Daily Workout: Nov 9, 2018
General warm up 10 min @ moderate pace cardio of choice
20 Strict press @ 2 x 10-15 lb dumbbells
20 Bent over row @ 2 x 12 kg KB or 2 x 20 lb dumbbells
20 Skull Crusher @ 2 x 5-10 lb dumbbells
20 Weighted Ab crunches on cable (if you don’t have cable, use band)
complete in 15 min
8×8 Bench Press @ 65% 1 RM
Do this for form. Make sure you don’t bounce off chest and treat each rep like a single 1 rep max. (don’t hold your breath and do multiple reps and lose form)
Rest 90 seconds between sets
Bent over row
10 reps of each, then 9 reps of each, etc…
Rest as little as possible.
**Use weight that you can do 10 reps with (but not failure) and stick at that weight. If the weight feels light by round 5 move through the workout faster.
20 seconds work
10 seconds rest
Alternating ab crunches with bicycles.
Round 1- do crunches
Round 2- do bicycles
Alternating each round.
At the end you will have done 4 rounds of each movement.