Back
Pull ups on the bar with 15kg's on my back - 3 sets (10, 8, 6 reps)
TRX rowing with 16kg's on my back - 3 sets (10, 8, 6 reps)
Bent over single arm rowing with 30kg dumbell - 3 sets (10, 8, 6 reps)
Triceps
Overhead extensions with 30kg dumbell - 3 sets (15, 12, 10 reps)
TRX Tricep Press - 3 sets (15, 12, 10 reps
Tricep Dips - 3 sets with 32kg plates on my laps (15, 12, 10 reps)
Abs
PS Use a weight that's comfortable for you. If you can't do pull ups on the bar, use the weight assisted machine - it's much easier. ALWAYS make sure your form is SPOT ON!!!
ENOY!
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