Jump Rope 1200 times in 15 minutes, followed by 10-15 minutes of hard running.
4 x 20 push ups
4 x 10 single bar dips
4 x 10 Seated Dumbbell Shoulder Press (40 lbs each hand)
4 x 10 Butterfly Machine (120 lbs)
4 x 10 Tricep push down machine (50 lbs)
4 x 10 Close Grip Chins (15 lbs added with ankle weights)
4 x 10 Standing Dumbbell lateral raises (20 lbs)
4 x 10 Standing Dumbbell bicep curls (30 lbs)
4 x sets of burn out wide grip chins (usually 10, 10, 8, 6..)
Can anyone give me some advice as to what I should change or add? I'm taking only 1 minutes rest between sets so each day takes only about 30-45 minutes and it's very hard. Whenever I get the 4 sets of 10 I'm adding weight and battling it for a few weeks until I am ready to add weight again.
I think I'm hitting all muscle groups. 5'9" 140 lbs.
Thanks so much! Any input is much appreciated!
Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.
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