|
Exercise
|
Repetitions/time
|
Sets/Rest
|
Weight
|
|
Bench Pyramid
|
10-8-6-8-10
|
5/30-60 sec
|
|
|
Holding Row
|
10/side
|
3/30 sec
|
|
|
Incline DB Press
|
10
|
3/30 sec
|
|
|
Reverse DB Fly
|
10
|
3/30 sec
|
|
|
Push-up/Row
Superset
|
30 sec
|
3/15 sec
|
|
|
Lower-back curls
|
10-15
|
3/30 sec
|
|
|
Fly
|
10 3 sec holds
|
3/30-60 sec
|
|
|
Core
|
|
|
|
|
Belly Busters
(5 ab exercises w/5
sec hollow holds between ea.=1 set)
|
15-30 (depending on
exercise)
|
3/30 sec
|
|
Friday, February 1, 2013
Lift-Jan 29th/Feb 1st
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