UPPER BODY BLAST!
Warm Up: Jog and Sprint in 10-15 sec intervals for about 400m.
UPPER BODY: My own Creation: The 3-5-3 method of Training
3 Exercises: Do Reps of 20 each exercise, then Reps of 15 then reps of 10. (Try and increase weight each time... NO REST in between sets!
Exercise #1: Curls - 25lb - 30lob - 35lb
Exercise #2: Military Press - 105lbs - 115lbs - 125lbs
Exercise #3: Dips (Weighted with 35lb plate)
Quick Rest - 1 minute:
3 More Exercises Do reps of 15, then 12, then 9.
Exercise #1: Bench Press (165lbs)
Exercise #2: Dumbbell fly's (20lbs)
Exercise #3: Chin Ups (Body weight)
Finish with Abs:
2x 30 Second Rounds - bicycle, 20lb Med Ball Slams, Ab Roller
DONE!
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