Core: Sore in 6 - 1 minute of traditional sit ups, lying flat on the ground, followed by 30 second plank, 20 second rest, then 1 minute of leg lifts, 30 second plank, 20 second rest, 1 minute of crunch, 45 seconds of plank.
Push: Bodybuilder (Traditional Pyramid) - push up - 26, ring push up - 16, feet on 1st step push up - 15, 2nd step push up - 12, ring dip - 9, pike push up - 7, weight ring dip (30 lb) - 6, archer push up - 5, diamond push up - 12, close grip push up against bench - 15, tricep extension - 18, 12, 12, 12 (very little rest)
Pull: GTG (Grease the Groove) - 1 arm row, singles
Legs: GTG - 1 leg squat variations, singles
Calves: Sore in Six - walk on tippy toes 1 minute followed by calf raise - 30 seconds, rest, repeat
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