Day: January 7, 2024

2024/01/07

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Chest & Shoulders

3 Sets

  • 10 DB Bench Press (50/25)
  • 10 Single DB Narrow Press (60/40)
  • 20 alt DB Flies (20/10)

3 Sets

  • 10 Seated Arnold press (25-30-30/20)
  • 5 DB front + lateral raise + reverse fly (10-12-12/8)

3 Sets

  • 15 DB seated overhead triceps extension (40/30)
  • 15 Bench dips

Abs

3 Rounds

  • 20 Plank Shoulder Taps
  • 10 Jack Knives
  • 20 Bicycle Pass Throughs
  • 10 Toe Touches
  • 20 Russian Twists

I used a 15# DB for last four movements. B used a 12, but an ankle weight for the bicycle passes. These shoulder taps are so shaky after all the other movements.