10-1 Ladder
Bench @ 205#
2x Crunches
2x Bicycle Sit Ups (each)
2x Side Bends (Each) @ 50#
Upright Row @ 155#
Dead Hang Pull Ups
Dips
25 Shrugs @ 155# (10 second hold at 10, 20 and 25)
55 Crunches
25 Shrugs @ 155# (10 second hold at 10, 20 and 25)
55 Bicycles
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