Workout #481

Weights – Chest, Arms, Back, Grip Strength

Time: 1 hour 30 min

Start heavy and go lighter as the reps increase. Then try to build back up and exceed your starting weight. Start heavy and go lighter as the reps increase. Then try to build back up and exceed your starting weight.

Super Set Pyramid:

5-10-15-20-15-10-5 reps of

  • Push-press
  • Tricep dips
  • Push-ups

Super Set Pyramid:

5-10-15-20-15-10-5 reps of

  • Bench Press
  • Upright Row
  • Incline fly

Super Set Pyramid:

5-10-15-20-15-10-5 reps of

  • Lat Pull downs
  • Standing DB Curls
  • Seated rows

3 set of:

  • Hang on bar for as long as possible
  • Hold Dumbells or plate weights in each hand (45/35) for longer than your hang time * min of 30 sec for both

1 round of: 

  • Jog a mile if time permits
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