Beginner and Advanced Workout. Beginners, if you are a beginning lifter, go lighter on the weights.
Advanced: 3 rounds 12-10-8
Beginner: 2 rounds 12-10 (one round where you do 12 reps of each exercise and another round where you do 10 reps of each exericse)
Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Walking Lunges (Heavier Weight, each step counts as one)
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)
rest 1-2 minutes between each round.
minimal rest between exercises
If you are looking to add a little cardio, do a 400 run or 25 box jumps between rounds.
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