top of page
  • gamefaceent212

“ISO Blast” Jan 8 - Workout 1



Warm up

4 rounds (start light, gradually increase weight)

12 leg curls

12 bicep curls

12 standing overhead tricep extensions

12 calf raise


4 rounds (start light, gradually increase weight)

12 leg extensions

12 wide arm bicep curl

12 tricep kickbacks

12 calf raise toes pointed out


Strength

Drop set: 4 consecutive sets of 10-12. Do one set with heaviest weight then immediately take 10-20lbs off and do the next set. Do all 4 sets before you rest.


4 Rounds

12 Leg Curls (Drop Set: 12 heavy, 12 moderate, 12 light, 12 very light then go to next)

12 Seated Hammer Curls (Drop Set ".....")

::::rest :60 then repeat::::


4 Rounds

12 Leg Extension (Drop Set)

12 Tricep Cable Pushdown (Drop Set ".....")

::::rest :60 then repeat::::


5 Rounds

10 Seated Dumbbell Calf Raise (Slow in both directions)

::::no rest, keep alternating::::


Conditioning

3 rounds

2:00 Assault Bike (max distance)







Send Coffee Donations to $AJTucker212





26 views0 comments

Recent Posts

See All

Comments


Post: Blog2_Post
bottom of page