Fasted cardio
12 kilometers
Upper body
Floor presses 12, 12, 12
Presses neutral grip 12, 12, 12
Standing biceps curls 12, 12, 12
Sitting hammer curls 12, 12, 12
Wrist curls 12, 12, 12
Frontal raises 12, 12, 12
Shrugs 12, 12, 12
Lateral raises 12, 12, 12
Triceps pressdowns 12, 12, 12
Lying overhead extensions 12, 12, 12
Kickbacks 12, 12, 12
Stiff legged dl 12, 12, 12
Dumbbell rows 12, 12, 12
No lifting until Monday
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