Fridays and Mondays are for winners. Show up on these days and go full tilt. Other people are trying to check out early for the weekend... but not us! Let's go to work!
2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast and my most recent blog post "Say Goodbye to Yo-Yo Dieting."
*5-7 min of dynamic upper body stretches
4 Sets:
*the first 2 sets are basically warm-up sets, then build to heavy 12 on each
4 Sets:
8,8,8 Lateral Raises
12 Heavy Lat Pull-Downs
*for the lateral raises it's 8 reps in each hand position = 24 total reps each set (light weight)
30-20-10-30
Do 30 each, 20 each, 10 each
*go light on the Push Press, keep the same weight throughout
*add weight to each set of seated row
*adding an extra set of 30 at the end, drop the weight a bit and aim for perfect form
3 Sets:
15 Heavy DB Skull Crushers
10 Heavy Concentration Curls / arm
:30 sec Hollow Hold
*Do this as a big superset, 1 set of each exercise, 3 rotations
Bonus (if you have time):
3-5x20yd Single Arm Farmer Carries ea
*march off 10 long paces
*walk back and forth with DB in left hand
*walk back and forth with DB in right hand
*repeat 3-5 times
I also dropped some dope new shirts in my shop!
*5-7 min of upper body stretches