This would usually be my Arms & Shoulders day but, as you already know since you are diligently following my blog, I have changed to an upper body workout routine with a few basic strength training exercises. Anything else that I want to add to the routine can be my finisher. Today I was sport specific by playing on the Monkey Bars.
Warm Up:
Chest/Back Routine - 1st set is ½ weight and 10 reps to warm up and focus on form. Then 5 sets with 5 reps each at max weight.
- Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
Notes / Results:
- Time: 60 minutes.
- Weight: 193
- Bench Press
- Previous high: 3@15
- Sets: 135, 145, 145, 2@150, 145
- Barbell Row
- Previous High: 130
- Sets: 95, 105, 115, 125, 135, 3@145
- Barbell Shoulder Press
- Previous High: 3@95
- Sets: 65, 75, 85, 4@90, 2@90/2@85
- Barbell Upright Row
- Previous High: 3@85
- Sets: 65, 75, 85, 4@90, 4@90
- Finisher
- 10 Burpees
- Money Bars Sideways x2
- 4 Chin Ups
- 2 Pull Ups
- Monkey Bars x 2
- Leg Ups x2
- 10 Burpees
- Leg Ups x 2
- Monkey Bars x2
- 3 Pull Ups
- 3 Chin Ups
- Monkey Bars Sideways x 2
- 10 Burpees
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