strength
bench press - 135lbs x10 reps, 170lbs to failure, then immediately pushups to failure
pullups - 3 sets to failure on 1 minute rest
arm dips - 1 set to failure
db bench row - 1 set 70 x 20 each arm
db standing push press - 55 x 6, 40 x 10
barbell narrow grip high pull - 80 x 15 (cheat form)
15 min rest
1 hr spin class
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