KingOfRome
Buff Auschwitz Escapee
-
- Joined
- Jan 17, 2018
- Posts
- 8,039
Here's mine
ABABABx
A:
I. Weighted dip 3x5-8
II. Neutral grip dumbbell bench press 3x5-8
III. Neutral grip dumbbell standing press 3x5-12
IV. Standing skullcrusher 3x5-12
V. Bulgarian split squat 3x5-12
3 min rest per set
B:
I. Weighted chinup 3x5-8
II. One arm dumbbell row 3x5-12
III. Dumbbell upright row 3x5-12
IV. Good morning 3x5-12
3 min rest per set
Va. Weighted decline situp 3x5-12
Vb. Weighted Russian twist 3x5-12
Vc. Hanging leg raise 3x10-30
3 min rest per circuit
Also three 30-40 minute LISS cardio sessions a week.
ABABABx
A:
I. Weighted dip 3x5-8
II. Neutral grip dumbbell bench press 3x5-8
III. Neutral grip dumbbell standing press 3x5-12
IV. Standing skullcrusher 3x5-12
V. Bulgarian split squat 3x5-12
3 min rest per set
B:
I. Weighted chinup 3x5-8
II. One arm dumbbell row 3x5-12
III. Dumbbell upright row 3x5-12
IV. Good morning 3x5-12
3 min rest per set
Va. Weighted decline situp 3x5-12
Vb. Weighted Russian twist 3x5-12
Vc. Hanging leg raise 3x10-30
3 min rest per circuit
Also three 30-40 minute LISS cardio sessions a week.