5FIT (C1 : W6 - Arms/Abs)
Good work this week. It's getting a bit colder out, so I don't know if I'll be running outside or at the gym. I need to try and work up my tolerance to cold weather. Regardless, I'm pretty sore, so I'll likely run on Sunday. Now for some rest, and since it was delivered today... some Pokemon Moon!
A.M. - Weights
Close-Grip Bench Press - 8/8/8
#{195, 185, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{55-45-35}
Seated Incline Dumbbell Curls - 9/8/10
#{55, 55, 50}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
Wrist Curls - 12/10
#{60, 60}
[Overhead Cable Crunches - 4 (static, ~60-30 sec)#{195, 185, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{55-45-35}
Seated Incline Dumbbell Curls - 9/8/10
#{55, 55, 50}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
Wrist Curls - 12/10
#{60, 60}
Overhead Cable Crunches - 10/8/7/6 (3 sec positive, 5 sec negative)
#{200, 190, 180, 170}
Hanging Leg Raises - 20/15/10
#{BW, BW, BW}
Est. Calories ~ 315
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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