2.5.14
Jumping Portion
depth drops (30cm box) - 3x5
skips for height - 3x10
rhythmic jumps - 3x10
1-leg line hops - 3x20 each leg
Chest/Tris Workout
Incline DB Press - 4x10, 1xDropset
40/50/50/50, 7x50/7x45/7x40
Incline Flye - 3x10 @ 25 ea
DB Flat Press - 4x10 @ 50 ea
Superset - 3x10 ea
Bar Dips/Pushups
Superset - 3x10 ea
Skull Crushers - 20 ea
Close Grip Bench Press - 25 ea
Tricep Pushdown - 3 x 12 @ 120
OH DB Tri Ext - Dropset - 8 x 20/15/10
Abs
4rds of
Hanging Knee Raise 15/15/10/10
Crunches 15/10/10/10
Rev Crunches 15/15/10/10
Broomstick Twist 25/25/25/25
Good workout. First time in a long time doing a bodybuilding type routine. Probably won't be able to move my arms after that type of volume and specific muscle work.
Jumping Portion
depth drops (30cm box) - 3x5
skips for height - 3x10
rhythmic jumps - 3x10
1-leg line hops - 3x20 each leg
Chest/Tris Workout
Incline DB Press - 4x10, 1xDropset
40/50/50/50, 7x50/7x45/7x40
Incline Flye - 3x10 @ 25 ea
DB Flat Press - 4x10 @ 50 ea
Superset - 3x10 ea
Bar Dips/Pushups
Superset - 3x10 ea
Skull Crushers - 20 ea
Close Grip Bench Press - 25 ea
Tricep Pushdown - 3 x 12 @ 120
OH DB Tri Ext - Dropset - 8 x 20/15/10
Abs
4rds of
Hanging Knee Raise 15/15/10/10
Crunches 15/10/10/10
Rev Crunches 15/15/10/10
Broomstick Twist 25/25/25/25
Good workout. First time in a long time doing a bodybuilding type routine. Probably won't be able to move my arms after that type of volume and specific muscle work.
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