Type
Fitness
Location
ANYTIME-CAVE-CREEK
Description
14 Different Exercises Training
Trying all kind of exercises including few news, to create a basis for future workouts
Note
warmup bike 10min (lvl 16/17/18/19 2:50 each)
full planks
Street Workout
- 11x pull-ups
- 25x squats with 8kg
- 2 series 6x archers push-ups
- 25x lunges with 8kg
- 10x monkey ball pull-ups
- 25x lunges with 8kg
- 12x triceps on bars
- 2:00 wall-sit
- 10x pull-chin-up (left)
- 25x squats on BOSU with 4kg
- 10x pull-chin-up (right)
Machines: (14 different, one serie each)
- Chest Press (160lbs, never did more than 6)
- Shoulder Press (80lbs parallel, or 75lbs)
- Iso Lateral Back (7+2x45+5lbs weight)
- Iso Lateral Chest (7+2x 45+10lbs weight)
- Rear Delt (165lbs)
- Pectorial Fly (195lbs)
- Dumbbell Lateral Raise (2x 15lbs)
- Cable Fly (2x 22.5lbs)
- Iso Lateral Row (12+2x25+35+45lbs)
- Pulldown (165lbs)
- Iso-Lateral Decline Press (6+2x 45+45lbs)
- Lateral Pulldown (140lbs)
- Wrist Extension on the Bench (30lbs barbell)
- Biceps Curl standing (70lbs barbell)
- in between: 3 series for hamstring (105/110/115)
hang 30-40s on monkey balls