Warm-up:        
Treadmill 1 mile 10 min 6.0 mph 1.0 incline

 

Set Type Set # Exercise Load Reps
Straight 1 Barbell bench press  45 lbs 15
  2   55 lbs 10
  3   65 lbs 6
  4   45 lbs 15
Straight 1 Incline chest fly  10 lbs 15
  2   15 lbs 10
  3   20 lbs 6
  4   10 lbs 15

 

Treadmill: Time Speed (mph)
1.0 incline :00-:30 6.0
  :30-1:00 7.0
  1:00-1:30 8.0
  1:30-2:00 6.0
  2:00-2:30 7.0
  2:30-3:00 8.0
  3:00-3:30 6.0
  3:30-4:00 7.0
  4:00-4:30 8.0
  4:30-5:00 6.0

 

Set Type Sets Exercise Reps
Alternating 2 Push-up  20
  2 Narrow-grip push-up  10

**Followed by 5 minutes on the treadmill – same interval routine as shown above.

Set Type Sets Exercise Load Reps
Alternating 2 Bench dip  n/a 12
  2 Skull crusher 20-30 lbs 12

 

Total time = 60 minutes on the nose. Again, the weight & rep suggestions are just that – suggestions. Do whatever feels challenging, but not impossible! And don’t forget to stretch after!

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