weighted dips: 8,6,4, 12 @ 25, 35, 45, 0
barbell curls: 2x8, 2x6 @ 85, 85, 95, 95
lateral raises: 3x15@ 25, 25, 25
triceps pulldown: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 150
hammer curls with military press: 2x6, 2x4: @ 70, 70, 80, 80
850 yard swim
50 kick, 250 pull, 50 swim, 50 kick, 250 pull, 50 kick, 50 swim, 50 kick, 50 swim
barbell curls: 2x8, 2x6 @ 85, 85, 95, 95
lateral raises: 3x15@ 25, 25, 25
triceps pulldown: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 150
hammer curls with military press: 2x6, 2x4: @ 70, 70, 80, 80
850 yard swim
50 kick, 250 pull, 50 swim, 50 kick, 250 pull, 50 kick, 50 swim, 50 kick, 50 swim
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