One set of:
Hammer Close Bench - 180-230-250
Machine Dips - 180-200-220
Front Lever x3 / L-Sit x2
EZ Bar Curls - 80-90-100
Machine Curls - 35 (70)
Headbanger Pull Ups - 45 PR
Precore Shoulder Press - 180
Precore Rear Fly - 120
Planche Leans x 3
LeverEdge Press - 280
Reverse LeverEdge Press - 230
Pseudo Planche x3
Horizontal Row - @ 220 then, 300x2 (whole stack!)
Barbell High Pull @ 123-143-153
Gironda Pull Ups - 2 x5
Hack Squat - 45 (90)
Walking Lunge - 3 x 5 @ 35 (70)
DB Romanian DL - 60-75-90
Standing Calf Raise - 300
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Machine Lateral - 2 x 8 @ 10 (20)
Low-to-Fly High - 2 x 8 @ 50
Rope Face Pulls: 2 x 8 @ 100
Six-Way-Delt-Raise: 1 x 5 @ 15
AVG HR - 125 BPM
MAX HR - 164 BPM
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