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Old 04-02-2014, 10:46 PM
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JoeKingPT JoeKingPT is offline
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Really great workout today, I lightened the load but moved really quick. I was able to fit in 70 sets in just under an hour and a half!

Shoulders/Arms/Abs

Clean and Jerk - 5 sets (5/5/5/5/5). Keep the weight the same, start from the floor.

Standing Dumbbell Press superset with Front Dumbbell Raise - 5 sets (30/12/10/8/6 for both). Keep the press strict.

Dumbbell Lateral Raise superset with Barbell Upright Row - 5 sets (30/12/10/8/6 for both). This combo was brutal!

Barbell Curl - 5 sets (30/12/10/8/6).

Incline Dumbbell Curl superset with Seated Concentration Curl - 5 sets (30/12/10/8/6 for both).

Close Grip Bench Press - 5 sets (30/12/10/8/6). These felt great, I was a little surprised my shoulders held up as well as they did. Usually this movement aggravates them.

Barbell Skull Crushers superset with One-Arm Dumbbell Overhead Tricep Extensions - 5 sets (30/12/10/8/6). Use the strait barbell, not the cambered ones.

Barbell Wrist Curls superset with Reverse Wrist Curls - 5 sets (30/12/10/8/6). Place your forearms over a bench.

Decline Sit Ups - 5 sets (25/25/25/25/25). This was a good finisher, I didn't have much left in me!

No cardio today.
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Joe "Yu Yevon" King

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