Bent over rows 4x8 60lbs Wide grip lat pull down 4x10 60lbs Low row 4x10 60lbs Straight arm pull down 4x12 20lbs Face pulls 4x12 15lbs Bicep curls 4x8 30lbs DB hammer curls 4x12 10lbs
5 sets 8 ea side, lateral wall balls 30 second elbow plank 3 sets 10 side to side ball slam 10 renegade rows, 10lbs 35lb kb farmer's walk 3 sets 10 squat to wall balls 12 25lb kb swing 10 TRX inverted row I also did yesterday's finisher which is: 8 sets 20 sec exercise, 10 sec rest box jumps KB sled, 35lb kb rope pull skier's swing, 10lbs db
Do you have any before and after images you could post in the images section:- http://www.realmuscleforum.com/forums/post-your-pictures.61/ I have seen your posts over the months and can sense your increase in confidence and enthusiasm.
3 rounds 15 15lb single arm kettlebell swing to press 15 20lb ball slam 15 20lb kettlebell swing -- 3x10 15lb single arm bent over db rows 3x15 30lb seated two-arm cable lat pull down 3x15 20lb seated cable rows 2x10 bodyweight pull ups
usual stretch warm up 4 sets 10 sec jumping jacks 10 sec high knees 4 sets 20 sec 8lb ball slams 20 sec elbow plank 4 sets 20 sec 5lb db push press 20 sec 20lb kb swings 4 sets 20 sec 5lb db front rows 20 sec hip thrusts 4 sets 5 5m sprint 15 standing crunches
seated chest press 4x10 50lbs inclined db press 3x10 15lbs side lateral raise 3x12 5lbs seated bent over rear delt raise 3x12 5lbs Finisher: 4 rounds 20 rope slams 12 ea side, 24 total, medicine ball woodchops 10 3M lateral shuffle 6 burpees
4 rounds 10 5m back&forth run, tapping the ground after each rep 20 sec mountain climbers no rest in between 4 sets 8lb squats to wall balls 5 each leg, lunge with 5lb lateral raise 10 sit up to hip up 4 sets 10 squat thrust 12 trx inverted row 30lb farmer's walk 15 minute jog on the treadmill, 7.5% ave incline 10 minute indoor bike HIIT
