THURSDAY

08/09/18: THURSDAY

Warm Up: you guessed it!!!

Work: Full Body Compound Movement

pick one!

- 8 sets/ 2 reps

Work: Lower Assistance: 

Quad: leg extension: 4 sets/ 12 reps

Work: Upper Body:

Shoulders: 4 sets/ 12 reps on all

- cable front delt raise: use rope

- dumbbell lateral raise

- cable rear delt: R/ L

Arms: 4 sets/ 15 reps on all

- triceps: dumbbell skull crusher

- biceps: cable concentration curls

- forearms: reverse barbell curl

Work: Fitness: 12  - 16 minutes

- cardio piece of choice

- work: 40 seconds

- recovery: 80 seconds