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Warm-Up:
1-2 min Treadmill
2x through:
- Yoga Push-up x 6
- Lunge & Rotate x 3 ea.
- :20 Front Plank Hold
BLOCK 1
3 Sets:
- BB or DB Shoulder Press x 8
- Band or DB Hammer Curl x 8
- Band or DB OH Tricep Ext. x 8
BLOCK 2
3 Sets:
- Pec Deck with Bands/Machine/ DB Fly on Bench x 8-12
- BB or DB Curl and Press x 6-8
- Band or Machine Tricep Push Down 8-12
FINISHER:
- Band or DB Shrugs 2 x 12
This workout is an any day picker upper. If you want a quick pump, here you go. With this type of gun club I like to set the 2nd Block and "Finisher" to high reps so I'm able to train myself to finish with a higher intensity then when I started. Most athletic events have athletes who want to start out fast and passionate, which is vital. But I believe it is also important to think about how you should finish the goals in your life, with everything you've got.
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