13 MAY: Pressing and pulling


  1. Overhead press: 135 x 5; 140 x 5; 145 x 5

  2. Lateral raise: 15s x 12, 12, 7; 12s x 10

  3. Chin-up ladders: 1-2-3-4-1-2-3-4-1-2-3-4

  4. Seated rope grip row: 60 x 12, 12, 12, 12, 9

  5. Arms superset:
    a. Hammer curls: 25s x 10/10, 10/10, 10/10
    b. Bent grip cable pressdowns: 90 x 10; 110 x 10; 130 x 10

  6. Arms superset:
    a. EZ bar preacher curl: 55 x 12, 10, 8, 8
    b. Dips: BW x 8, 8, 8, 8

Ran out of time and didn't do seated curl or cross-body tricep extensions.

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