Warm up: 500m row, 10 dbell curls, 15 push ups, 20 bench dips
Strength: Barbell curls, floor press 4 sets of 5-5-5 (5 explosive-5 three count-5 reg)
Stamina: 4 rounds, 10 hammer curls, 10 cable tri pulldown, 15 chin ups, 15 dips
Last push: Complete as fast as possible, 100 dips, 100 curls, hold a static overhead tri extension and a static dbell curl as long as you can.
Cardio: 10 200m sprints
Thursday, February 14, 2013
Kfit Workout of the Day 2-14-13
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