Day: December 9, 2016

Lift Workout 19

Warm-up:

  1. 8 assisted pull-ups
  2. 12 push ups–at bottom, lay down and lift up hands for a second, then push up
    x5

Workout:

  1. 10 incline dumb bell bench press
  2. 10 bent over rows reverse grip
  3. 10 upright rows
  4. 5 each single leg box jumps
  5. 10 reverse flies

As many rounds as possible for 20 minutes

Then we ended with a really tiring but awesome upper body partner rotation:

  1. As many bench reps as possible until you burn out (55 lbs this time)
  2. 10 curls

One partner benched while the other spotted and then switched.  Then immediately we went to the curl bar and did 10 reps as fast as possible and when partner 1 was done then partner 2 took the bar and did 10 reps as well and then go immediately back to the bench.  Repeat this 3-4 times!

 

Advertisements