Jumbo Sets & Rowing (Monday/Mirror workout week)

Do each all 3 exercises in a row before you rest

3 rounds (light weight)

15 seated db curls (15/8)

15 db tricep extensions (15/8)

15 db bench light (40/20)

:::minimal rest between sets:::    

1:00 Row (moderate pace)           {5:00}

3 rounds (moderate weight)

13 seated db curls (20/12)

13 db tricep extensions (20/12)

13 db bench light (55/35)

:::moderate rest between sets:::       

2:00 Row (max distance).                    

3 rounds (heavy weight)

11 seated db curls (25/15)

11 db tricep extensions (25/15)

11 db bench light (70/55)

:::max rest between sets:::              

3:00 Row (max distance).                     

4 rounds

12 hanging leg lifts

12 side sit ups each side   

:60s rest between sets.           {32:00}

4:00 Row (max distance)

4 rounds

12 lying crossover tricep extensions (each side)

12 tricep bench dips

24 crunches on bench

5:00 Row (max distance) {53:00}