Warm up
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Bicep curls (very light)
OH tricep extension (very light)
Bent over row (very light)
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Super man
Belly Blaster
Glute bridge
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Hamstring scoops
Good mornings
Froggers
250 row
Workout
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Push ups
Inverted rows
Bicep curls
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Neutral grip bench press
Inverted rows (underhand grip)
Tricep pushdowns
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Lat pulldowns
Incline db bench press
Butterfly sit ups
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Seated row
Close arm push ups
Leg lifts
1000 m row
コメント