KangarooNokona
Kangabilly
Just came off a two day death. Got a 24 hour bug that completely kicked my butt.
Cardio: 20 minutes
Twists: 150 reps per side
Flat Dumbbell Press: 2 warm-up sets of 8-10 reps 2 sets to failure in 6-8 reps (30 45)(80 90)
Straight Arm Pullovers: 1 warm-up set of 8-10 reps 2 sets to failure 10-12 reps (30)(55 65)
Incline Flyes: 2 sets to failure 10-12 reps 1 drop set to failure (35 45)( 30)
Overhead Tricep Extensions: 1 sets to failure 12-15 reps 2 drop sets to failure (120)(110 100)
Dips: 3 sets to failure 12-15 reps (body 35lb plate 35lb plate)
Superset:
Lying Dumbbell Extensions: 3 sets to failure 10-12 reps (15 20 25)
Narrow Pushups: 3 sets to failure
Bench Dips: 3 sets to failure 12-15 reps
Cardio: 20 minutes
Twists: 150 reps per side
Cardio: 20 minutes
Twists: 150 reps per side
Flat Dumbbell Press: 2 warm-up sets of 8-10 reps 2 sets to failure in 6-8 reps (30 45)(80 90)
Straight Arm Pullovers: 1 warm-up set of 8-10 reps 2 sets to failure 10-12 reps (30)(55 65)
Incline Flyes: 2 sets to failure 10-12 reps 1 drop set to failure (35 45)( 30)
Overhead Tricep Extensions: 1 sets to failure 12-15 reps 2 drop sets to failure (120)(110 100)
Dips: 3 sets to failure 12-15 reps (body 35lb plate 35lb plate)
Superset:
Lying Dumbbell Extensions: 3 sets to failure 10-12 reps (15 20 25)
Narrow Pushups: 3 sets to failure
Bench Dips: 3 sets to failure 12-15 reps
Cardio: 20 minutes
Twists: 150 reps per side