September 19, 2019 Workout
Muscle Groups: Back, Shoulders, Biceps, Forearms, Core
Cardio Warm Up: 5 Minutes on the Bike at Resistance Level 12 for 1.39 miles
Superset 1
Exercise: Cable Row
Set 1) 10 reps at 55 lbs as a warm up
Set 4) 6 reps at 110 lbs
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Exercise: Bent Over Dumbbell Fly
Set 1) 10 reps at 10 lbs as a warm up
Exercise: Cable Lat Pulldown
Set 1) 10 reps at 40 lbs as a warm up
Exercise: Reverse Cable Lat Pulldown
Set 1) 10 reps at 40 lbs as a warm up
Exercise: Assisted Chin Up
Set 1) 7 reps with an underhand grip at 25 lbs
Set 2) 5 reps with an overhand grip at 25 lbs
Set 3) 6 reps with a neutral grip at 25 lbs
Exercise: Barbell Pullover
Set 1) 10 reps at 20 lbs as a warm up
Exercise: Dumbbell Underhand Bicep Curl
Set 1) 10 reps at 10 lbs as a warm up
Set 3) 7 reps at 20 lbs
Set 4) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Set 1) 10 reps at 5 lbs as a warm up
Set 3) 7 reps at 15 lbs
Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Set 1) 10 reps at 5 lbs as a warm up
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 1) 10 reps at 20 lbs as a warm up
Exercise: Kettlebell Farmer’s Walk
Set 1) 5 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Dumbbell Side Lateral Raise
Set 1) 10 reps at 5 lbs as a warm up
Exercise: Dumbbell Shrug
Main Muscle: Shoulders
Set 1) 10 reps at 15 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Exercise: Barbell Overhand Curl
Exercise: Barbell Wrist Curl
Exercise: Barbell Reverse Wrist Curl
Exercise: Bodyweight Kickout
Exercise: Kettlebell Russian Twist
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching