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Jumbo Sets & Rowing (Monday/Mirror workout week)

Updated: Jan 13, 2023






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 tricep bench dips


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

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