I remember mentioning that I had skipped Wednesday’s bench workout because I was way to tired and needed to get sleep because I would be working both jobs, so I would make it up on Friday. In which I did 🙂
Warm up:
- Rear delt machine: 4 x 25, 30 lbs & then back down to 20 lbs
- Resistance band triceps kickback: 4 x 25, red band
- Resistance band rows: 4 x 25, red band
Workout:
- Barbell bench press: 5 x 2-3 (80%) + 5 lbs, 100 lbs & 105 lbs
- Barbell bench press: 5 x 2-3 (85%) + 5 lbs, 110 lbs, 115 lbs
Supersets:
- Barbell shrugs: 5 x 5-6, 195 lbs
- DB lateral raises: 5 x 5-6, 30 lbs then 40 lbs
Tri-sets:
- Low row: 5 x 5-6, 80 lbs
- DB shrugs: 5 x 5-6, 90 lbs
- reverse curls: 5 x 5-6, 30 lbs
Tri-sets:
- EZ bar skullcrushers: 5 x 5-6, 30 lbs
- EZ bar chest press (narrow): 5 x 5-6, 30 lbs
- DB bentover reverse fly: 5 x 5-6, 50 lbs
Cardio HiiT Seshh:
- Jump rope: 2 minutes
- Jumping jacks: 1 minute
- Burpees: 2 minutes
- Sprint: 1 minute
- Spin bike: 14 minutes, gear 6
Be the best version of you 