6/18/21

Today was more of an active recovery session than anything... I'm feeling a bit tired from the work-load of this training/recent FEX ... wanted to get a pump in, but generally let my body rest (especially my lower body) for tomorrow's 7 Mile Hike. Nice way to start the day and move around a bit. 

A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15, rope extensions with 44# 
 
B.

3 Super-Sets:
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

Push-ups 

3 sets x 2x reps of pull-ups 

-3x10/20 reps 
 
C.
Supinated Narrow Grip Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

3x15 with 100# 

D.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 135# 
 

E.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2x10, cable side raises, 12# 
 
F.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x20# DB

H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 70#