Month: December 2023

2023/12/02

Warm-up / Cardio

10:00 TrueForm Walk

Back

4 Sets

  • 10 Lat Pulldown (104/60)
  • 10 Bent Over Barbell Row (55)

4 Sets

  • 12 Seated Cable Rows (double handles, 93/71)
  • 15 Face Pulls (CS blue, reg red)

3 Sets

  • 10 Deadlifts (85)
  • 15 DB Shrugs (50/35# DBs)

Abs

  • 3x60s Plank
  • 3×12 Plank Shoulder Taps
  • 3×20 Russian Twists
  • 3×20 Bicycles
  • 3×15 Hanging Leg Raise

2023/12/01

  • 3×10 alt Arnold Press (25/20# DBs)
  • 4×12 Upright Row w/ 3s hold at top (15/12# DBs)
  • 3×10 Seesaw Shoulder Press (25/20# DBs)
  • 3×10 Around the World to Underhand Front Raise (8/5# DBs)
  • 2×10 Lateral Raise + Half Lateral Raise (8/5# DBs)
  • 3×15 DB Swing (20/12# DBs)
  • 4×12 Shoulder Raise (15/10# DB)

2 Sets

  • 12 Kneeling Halos (20# KB)
  • 8/8 Half Kneeling Rotations (30# KB)
  • 8/8 Kneeling Dig & Chop (20-15# KB)
  • 10 X Body Lift (15# KB)
  • 12 Plank Pull Throughs (45# DB)
  • 10/10 Plank Saw (15# KB)