Post by CAG04 on Jul 27, 2012 9:52:11 GMT -5
Friday Special
As always complete as a circuit. Three rounds 8-12 reps. CHOOSE A WEIGHT THAT DOES THE JOB!
1. Standard bench press
2. Wide grip pull ups (max reps)
3. Chest fly (machine or dumbell)
4. Rev. Grip pull ups (max reps)
5. Military push ups (max)
6. Lat pull downs
*rest*
Complete 3 rounds
Then......
2 rounds of the bonus if you can (if I can really, I know RJO XIV will complete)
1. Slow to fast push ups. (slow - 4 counts down 4 counts up)
3 slow - 4 fast. (max reps)
2. Front grip pull ups.
Great week!
As always complete as a circuit. Three rounds 8-12 reps. CHOOSE A WEIGHT THAT DOES THE JOB!
1. Standard bench press
2. Wide grip pull ups (max reps)
3. Chest fly (machine or dumbell)
4. Rev. Grip pull ups (max reps)
5. Military push ups (max)
6. Lat pull downs
*rest*
Complete 3 rounds
Then......
2 rounds of the bonus if you can (if I can really, I know RJO XIV will complete)
1. Slow to fast push ups. (slow - 4 counts down 4 counts up)
3 slow - 4 fast. (max reps)
2. Front grip pull ups.
Great week!