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.