Month: February 2023

3 Sets

• 12 Incline DB Bench Press (25#)
• 12 alt Seated Arnold Press (25#)
• Bike Erg

3 Sets

• 12 Banded Pec Fly (CS blue)
• 20 Plank Shoulder Taps
• TrueForm Walk

3 Sets

• 12 Barbell Curls (45#)
• 12 Tate Press (25# DBs)
• TrueForm Walk (Back, Side, Side)

3 Sets

• 21s (20# DBs)
• 10/10 Seated Single Arm OH Tricep Extension (20#)
• TrueForm Walk (Back, Side, Side)

Back & Midline

3 Sets

• 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
• 12 Close Grip Pulldown (93#)
• 50 Kneeling DB Rotations (20#)

3 Sets

• 12 Wide Grip Seated Row (93#)
• 10 Underhand Grip Seated Row (93#)
• 10/10 Side Jack Knives

3 Sets

• 10 Chest Support DB Wide Row (20#)
• 10 Chest Support DB Low Row (20#)
• 30 OH March (20# DBs)

Conditioning

6:00 AMRAP

• 50 Jump Rope
• 10 Floor Press (25# DBs)

I got exactly 8 rounds.

Hang the Banner Week 4 Workout 3

2 Sets

• 10 Romanian Deadlifts (25# DBs)
• 3/3 Wrist Flexion/Extension
• 10 Hand Extensions

2 Sets

• 10/10 Lunges w/ Rotation
• 20 Fingertip Wall Push-ups
• 20 Hamstring Curls (sliders)

2 Sets

• 20 Wrist Curls (8# DBs)
• 20 Reverse Wrist Curls (8# DBs)
• 20 Lateral Wrist Raises (8# DBs)