12 - 8 - 6 of the following
Bench (Decline/Incline/Flat)
Thusters (Squat + Push Press)
Bent Over Row
Walking Lunges (heavier weight)
Lat Pulldown
21's (Bicep - 7 bottom half, 7 top half, 7 full)
Calf Raises
One Arm Tricep Pushdown (full reps for each arm)
Try to increase weight on each set. If you are working in a gym and cannot reserve equipment, do all sets of the exercise at one time. If not, do them in a circuit. If you like adding a cardio component, do 3-5 min of cardio (rowing, if you have a rower) after each group.
No comments:
Post a Comment