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Today’s Workout:
Back and Biceps
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Barbell Bent-Over Row 4 6-8 Back 6/115.0 6/115.0 6/115.0 15/115.0 
Dumbbell Row 3 6-8 Back 6/60.0 6/60.0 10/60.0 
Seated Cable Row (Close) 3 6-8 Back 6/160.0 6/160.0 15/160.0 
Barbell Shrug 4 6-8 Traps 6/255.0 6/255.0 6/255.0 15/255.0 
Standing Barbell Curl 3 6-8 Biceps 6/75.0 6/75.0 13/75.0 
Preacher Curl 3 6-8 Biceps 6/60.0 6/60.0 13/60.0 
Reverse Grip Barbell Curl 3 6-8 Biceps 6/50.0 6/50.0 13/50.0

Tabata

A tabata is 8 sets of exercise (20 seconds each set) separated by 10 seconds of rest.

  • Preacher Curl Machine Tabata
  • Seated Row Machine Tabata
  • Dumbbell Shrug Tabata

Tomorrow we will take a break from Tabata exercises and utilize 35 minutes of interval cardio on a treadmill for the next three days.

See you tomorrow!!

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Dave

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