Warm up:
- 2-3 minute step ups
Workout:
- barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb
Superset:
- back flyes (resistance band): 4 x 10, red band
- Bosu ball push ups: 4 x 10
Superset:
- standing military press: 4 x 8, 60 lb
- Crossover (w/ bands): 4 x 10, red band
Superset:
- DB squat to shoulder press: 3 x 10, 40 lb
- one arm DB bench press: 3 x 10, 20 lb
Superset:
- push press: 3 x 8, 60 lb
- hammer grip incline DB bench press: 4 x 8, 40 lb
Abs
Superset
- Hanging knee raise: 1 x 15
- cable crunch: 1 x 20
- side bends: 1 x 15 each side, 25 lb
HIIT Training:
Burpees:
- 10 seconds (20 sec rest)
- 20 seconds (20 second rest)
- 10 seconds (20 second rest)
- 20 seconds (60 sec rest)
3 rounds.
Definitely a lengthy workout today and a good HIIT training workout.
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Fitness WonderWoman,
Shay-lon xo
Be the best version of you 