7 weeks to get ripped program
Re do - should have been day 2 but used wrong page !!
warmup up: spealler
warmup up: spealler
Prep lev 1, week 3, Day 3
Set 1
Set 1
4 Chin ups - 5" from top
14 Hanging Leg Raises - 4-4-4-2 (no pause at the top)
9 Lunges with a twist - per leg - i didn't do the twist = not sure my back likes it
8 push ups - Pin 3 - 6-2
Rest 2 mins
Set 2
3 Pull ups - 1" from top - 2nd was only just, failed last rep
16 Squats
45 secs plank
8 push ups - pin 3 - 3-3-2
Rest 2 Mins
Set 3
3Chin ups - 5" from top
14 Reverse Crunches - not sure my back lies these either
16 Mountain Climbers
18 Wood Chops - 5kg ball
Rest 2 mins
Deadlifts - 3 @ 7kg, 3 @ 27kg, 5 @ 37kg, 3 @ 47kg then I became aware of my back and its awhile since I deadlift'd heavy so decided to be sensible and stoop there
No comments:
Post a Comment