Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo
w/u:
10 minutes spinning
5 mins of hell challenge- made it to 15 pull ups and 43 push ups today (last session was 11/40)
w/o:
Juice Monkey - ARMS
1. 3 x Supersets (bent over tripod dumbbell row + dumbbell chest press)
Set 1. 35lbs dumbbells in each hand, 12 reps rows each arm + 40lbs dumbbells in each hand, 4 reps chest press
Set 2. 35lbs dumbbells in each hand, 10 reps rows each arm + 35lbs dumbbells in each hand, 12 reps chest press
Set 3. 35lbs dumbbells in each hand, 8 reps rows each arm + 35lbs dumbbells in each hand, 10 reps chest press
2. 3 x Supersets (seated rows with machine and 65lbs + plate chest press trick with 5lbs)
Set 1. 12 reps rows/12 reps chest plate press
Set 2. 10 reps rows/10 reps chest plate press
Set 3. 8 reps rows/8 reps chest plate press
3. ISO's:
3 pull ups + ISO hold for 5s after 3rd pull up
3 pull ups + ISO hold for 10s after 3rd pull up
5 push ups + ISO hold for 10s after 5th push up
5 push ups + ISO hold for 30s after 5th push up
4. Shoulders/traps
T-raises/Flys x 3 sets w/ 10lbs and last set 8lbs dumbbells 10 reps each set
5. Biceps
60 reps alternating bicep curls with 8lbs dumbbells, working on form and flexing triceps at bottom