6/23/22

This morning was a solid workout ... just what I needed coming out of the field and tons of work/life stress ... got a really good pump and enjoyed myself. 

A.
Plank 3 sets of AMRAP in 60 seconds
Russian Twist (20# Med Ball) 3 sets of 20 reps ea.
Strict Toes to Bar 3 sets of 10 reps 

-Complete

B.
GHD Sit-ups 3 sets of 15 reps
Barbell Twists Rotations (70#) 3 sets of 10 reps ea.
Side Plank 3 sets of :30/side 

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 3 sets of varying amounts ea.
12-10-8

EZ Bar Curl 3 sets of varying amounts
12-10-8

Rest for 90 seconds 

-25# for the Tricep DBs Extensions and 80# for the curls 

D.
Cali Press 3 sets of varying amounts
12-10-8

Alternating Dumbbell Hammer Curls 3 sets of varying amounts ea.
12-10-8

Rest for 90 seconds 

-95# for the Cali Press and 2x30# for the curls 

E.
Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes 

-30#, 25#, 20# 

F.
Incline Dumbbell Skull Crushers 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes

-30#, 25#, 20#