12/30/23

Today was not the best workout ... overall I feel a bit beat up and tired from the 1 RMS on Thursday and yesterday's crossfit ... just kept things light and short rest intervals and got a quick pump today. 

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 with 65#, cable push-downs

 

B.

Inverted Skull Crushers 

3 sets x 20

-Complete

 

C.

Strict Pull Ups

3 sets x 8-12 reps

-3x10

 

D.

Lat Pulldowns (straight arm, crossover symmetry bands) 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 25# bands

 

E.

Barbell Row

3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 135# across

 

F.

Plate Side Raises 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x10# 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# DB

H.

Barbell Curls (neutral grip) 

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 65#