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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