
Saturday:
20 minutes elliptical
push ups: 40,10
barbell wide grip(super setted with bench push ups): 45x15(10) 65x15(10) 85x15(10) 95x15(10)
close grip: 65x15 85x12 ds 45x20
barbell incline: 65x15 85x10
butterfly machine: 90x15 105x10
skullcrushers(super setted with dips): 35x12(12) 40x12(12) 45x12(12)
knee raises: 25,25
ab roller: 15,10
side bend thang: 10x15 25x15
10 minutes stair stepper
sunday:
35 minute trail run
today:
15 minutes stair stepper
wide row(super setted with one arm row): 75x15(50x15) 90x15(50x15) 105x12(50x12)
pull ups: 5,5
sumo dead lift(super setted with pull ups): 135x12(5) 155x12(9) 185x10(7)
barbell row: overhand 70x12 ds 50x12, underhand same
incline curls: 10x15 15x10
hammer curls: 60x10 ds 40x15
21's 40
10 minutes eliptical