Today the focus is on my chest and back and this is version 2 of the workout. 4 versions in total meaning that I do each workout once a month although I focus on chest once a week.
To improve cardio in time for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each circuit.
Warm Up:
- 50 Jumping Jacks
- 40 Body Weight Squats
- 30 Crunches
- 20 Pushups
- 10 Burpees (http://youtu.be/O7_TBHno0Os)
Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle - Do 5 circuts.
- Bench Press (http://youtu.be/6JtP6ju0IMw)
- Back Row (http://youtu.be/xhpV025WQM8)
- Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
- Lateral Pull Downs (http://youtu.be/1VcmFW5diOU)
Notes / Results:
- Tired. I need to catch up on my sleep which I resolve to do this week in order to get back to maximum routine.
- Tuesday rest
- Wednesday legs with core & burpees
- Thursday arms/shoulders with core & burpees
- Friday rest
- Saturday 2+ hours hill running
- Sunday full body with core & burpees.
- I suspended the core exercises and the burpees except for the 2nd cycle.
- Only did 4 circuts
- Barbell Bench Press: 9 reps @ 105 + bar on 4th circuit
- Back Row: 10 reps @ 150 on 4th circuit
- Pullups: 2 - 3 each circuit
- Dips: maxed at 8 reps with 5 pound weight + belt chain on 3rd circuit
- Lat Pull Downs: maxed 7 reps @ 185 on 3rd circuit
- Time: 35 minutes
No comments:
Post a Comment