P3W1D1

After two weeks of recovery time, it feels good to be lifting a little more. This phase seems like it’s going to be pretty light weight, but more emphasis on reps.

warmup
hip crossover: x15
lying opposites: x10
lunges: x10
reverse lunges: x10
free squat: x10

abs
planks: 2×40 sec
pulldown abs: 6×20 (two sets)

upper body
dumbbell bench: 55×10 (five sets)
incline fly: 40×8 (two sets)
dips: 6, 6
chins: 4,3
dumbbell row: 70×10 (three sets)
rope pressdown: 8×10 (three sets)

December 14, 2009 | Filed Under lifting 

Comments

Comments are closed.