I am sssooooo SORE from this Friday's workout... so I thought I would share! ENJOY!
CHEST, TRI's and SHOULDER's (scrambled!)
3 sets of 10 reps- Bench press 45 lb straight long bar add enough weight that the 10th rep you are thinking you shoulda had a spotter! haha! (last set, last rep, I wasn't laughing!)
SUPERSETTED with 3 sets of 15 "tricep" pushups (elbows in)
4 sets of 10 reps- single arm clean and press with a dumbbell. don't switch arms, do all ten with one arm, then 10 on the other arm (every set go up in weight by 5 pounds)
4 sets of Weighted Dips (25lb plate on lap) 15 very slow and concentrated and then finish with 5 fast burn reps!
SUPERSETTED with: 4 sets of 10 per side: Standing lateral cable flyes
3 sets of 10 reps-Anterior delt flyes/raises
SUPERSETTED with 3 sets of 12 Tricep cable pushdowns (Very slow and concentrated!)