Do a few things today:
1: Crush this workout
2: Accomplish a task you have been putting off
3: Encourage someone else who is pursuing their fitness goals either online or at the gym. Read my article from last Friday on "Boosting Fitness Motivation with the Power of Words!"
*5-7 min of dynamic upper body stretches
5 Sets:
*rest 60-90 sec between sets
*increase weight each set
*increase weight from last week
3 Sets:
5-8 Pull-Ups (slow descent)
*60-90 sec rest between set
*use a band for assistance if needed or sub Lat pull-downs (ideally aim for a pull-up)
*on the last set try to tack on a few extra reps
4 Rounds for Time:
12 Stagger Stance Row (per arm)
12 Single Arm DB Push Press (per arm)
12 Single Arm Upright Row (per arm)
24 Runners
*4 rounds through the 5 exercises. Aim for a heavy load. Move with purpose but quality reps are the ultimate goal.
3 Sets:
12 Z-Curls
*on the last set of triceps push-downs and z-curls, use a challenging weight and go until technical failure. (meaning stop when your form sucks)
Optional Burn out:
8 sets 20 sec work/ 10 sec rest
I also dropped a dope new shirt in my shop!
*5-7 min of upper body stretches
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