So, this routine is not mine but a friend and a workout maniac. The only difference is that hers has
plyometrics in it and mine does not. I did this today. We did hers yesterday at the Y with a bunch of plyometrics which killed me. You can take this routine and put in your own exercises. Here is how you do it. There are 10 exercises.... you first do the first 2, then you start again from the beginning and you add 2 and 3. Then you start from the beginning and you add 2, 3, and 4. Every time you add one more exercise until you do the 10th. The last round is all of them. So you actually do the 10th exercise twice.
1. Pullups 8 reps
2. chest press 85 pounds 15 reps
3. bicep curls 15 lbs 30 reps
4. bent over rows 20 lb 15 reps (two hand positions: palms facing in and palms facing out)
5. Shoulder press 15 lb 15 reps
6. lateral raises 15 lb 15 reps
7. triceps kickbacks 15 lbs 12 reps
8. skull crusher 20 lbs 40-50 reps
9. pushups on Bosu 20 reps
10. plank 1 minute
This will take anywhere between 45 minutes to an hour :) happy lifting!
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