Last day of this workout phase... which means, new workout phase starts Monday 2/27!!!
Let's finish strong today and crush this workout. On the 40-30-20-10 workout below, remember form comes first!
2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast and my most recent blog post "Just Starting: Overcoming Paralysis by Analysis."
*5-7 min of dynamic upper body stretches
4 Sets:
*the first 2 sets are basically warm-up sets, then build to heavy 15 on each
4 Sets:
8,8,8 Lateral Raises
15 Heavy Lat Pull-Downs
*for the lateral raises it's 8 reps in each hand position = 24 total reps each set (light weight)
40-30-20-10
Do 40 of each, 30 each, 20 each, 10 each
*go light on the Push Press, keep the same weight throughout
*add weight to each set of seated row
*adding an extra set of 40 at the beginning
3 Sets:
12 Heavy Concentration Curls / arm
:30-:40 sec Hollow Hold
*Do this as a big superset, 1 set of each exercise, 3 rotations
Bonus (if you have time):
3-5x20yd Single Arm Farmer Carries ea
*march off 10 long paces
*walk back and forth with DB in left hand
*walk back and forth with DB in right hand
*repeat 3-5 times
I also dropped some dope new shirts in my shop!
*5-7 min of upper body stretches
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