Performed strength exercises in this workout.
*Arnold Press (Dumbbells)
· Shoulders
|
10 x 20.0 kg |
Warmup | | |
*Dumbbell Upright Row (Single Arm)
· Shoulders
|
20 x 10.0 kg |
Warmup - 10 each arm | | |
*Arnold Press (Dumbbells)
· Shoulders
|
10 x 20.0 kg |
Warmup | | |
*Dumbbell Upright Row (Single Arm)
· Shoulders
|
20 x 10.0 kg |
Warmup - 10 each arm | | |
*Arnold Press (Dumbbells)
· Shoulders
|
10 x 20.0 kg |
Warmup | | |
*Dumbbell Upright Row (Single Arm)
· Shoulders
|
20 x 10.0 kg |
Warmup - 10 each arm | | |
*Arnold Press (Dumbbells)
· Shoulders
|
10 x 20.0 kg |
Warmup | | |
*Dumbbell Upright Row (Single Arm)
· Shoulders
|
20 x 10.0 kg |
Warmup - 10 each arm | | |
*Plank
· Abs
|
45 seconds |
Warmup | | |
*Kettle Bell Goblet Squat
· Legs
|
8 seconds with 12.0 kg |
Warmup | | |
*Plank
· Abs
|
45 seconds |
Warmup | | |
*Kettle Bell Goblet Squat
· Legs
|
8 seconds with 12.0 kg |
Warmup | | |
*Squats (Barbell behind Neck)
· Legs
|
5 seconds with 100.0 kg |
| | |
*Squats (Barbell behind Neck)
· Legs
|
8 seconds with 80.0 kg |
| | |
*Squats (Barbell behind Neck)
· Legs
|
10 seconds with 80.0 kg |
| | |
*Squats (Barbell behind Neck)
· Legs
|
19 seconds with 45.0 kg |
| | |
*Dumbbell Bench Press
· Chest
|
5 seconds with 84.0 kg |
| | |
*Dumbbell Bench Press
· Chest
|
8 seconds with 76.0 kg |
| | |
*Dumbbell Bench Press
· Chest
|
10 seconds with 72.0 kg |
| | |
*Dumbbell Bench Press
· Chest
|
14 seconds with 40.0 kg |
(to fail) | | |
*Dumbbell Bench Press
· Chest
|
12 seconds with 40.0 kg |
(to fail) | | |
*Pull Up (Machine assisted)
· Back
|
4 seconds with 101.0 kg |
bodyweight | | |
*Assisted Dips
· Triceps
|
4 seconds with 101.0 kg |
bodyweight | | |
*Pull Up (Machine assisted)
· Back
|
4 seconds with 101.0 kg |
bodyweight | | |
*Assisted Dips
· Triceps
|
4 seconds with 101.0 kg |
bodyweight | | |
*Pull Up (Machine assisted)
· Back
|
4 seconds with 101.0 kg |
bodyweight | | |
*Assisted Dips
· Triceps
|
4 seconds with 101.0 kg |
bodyweight | | |
*Pull Up (Machine assisted)
· Back
|
4 seconds with 101.0 kg |
bodyweight | | |
*Assisted Dips
· Triceps
|
4 seconds with 101.0 kg |
bodyweight | | |
*Walking Lunges
· Legs
|
16 seconds with 24.0 kg |
| | |
*Walking Lunges
· Legs
|
16 seconds with 24.0 kg |
| | |
*Walking Lunges
· Legs
|
16 seconds with 24.0 kg |
| | |
*Walking Lunges
· Legs
|
16 seconds with 24.0 kg |
| | |
*Wall Balls
· Other
|
50 seconds with 6.0 kg |
Superset A - for time | | |
*Sit up
· Abs
|
40 seconds |
Superset A - for time | | |
Box Step Up
· Legs
|
30 seconds |
Superset A - for time - Blue Box | | |
*Push Ups
· Chest
|
20 seconds with 60.0 kg |
Superset A - for time - 60% of bodyweight | | |
*Pull Up (Machine assisted)
· Back
|
10 seconds with 101.0 kg |
Superset A - for time | | |