Workout 1
Shoulder Press. 3x12
Lat Raise. 3x12
Front Raise. 3x10
Plate Circles. 3x12
Elbow Crunch. 4x12
Leg Bicycles. 3x15
Elevated Plank. 3x45s
CARDIO (after workout)
2:00 tread warmup
4/30s Speed bursts
4/30s Pace Runs.
So if you were at 5.6 on the treadmill you go to 6.5 for 30 seconds then go back to 5.6 for 30sec.
Workout 2
Lat Pull. 4x12
Body Row. 2x5
Upright Row. 3x10
Bicep Curls. 3x10
Hammer Curls. 3x10
Full situp. 3x15
Bicycle Kicks. 3x15
Plank (leg elevated) 3x45s
CARDIO
Repeat from Workout 1
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