Friday Workout





Week 5 Friday Workout

Incline Bench Press 85% of 1RM
Set 1 85%x3 (plank, suitcase sit-ups)
Set 2 85%x3 (Lateral raises 10 reps, two-count crunches x30)
Set 3 85%x3 (Lateral raises 10 reps, two-count crunches x30)
Set 4 85%x3 (Lateral raises 10 reps, two-count crunches x30)
Set 5 85%x3 (Six-inch crunches, Flutter Kick x30)
Set 6 85%x3 (Front shoulder raises 10 reps, plank in push up positions with shoulder taps x60 seconds)
Set 7 85%x3 (Front shoulder raises 10 reps, plank in push up positions with shoulder taps x60 seconds)
Set 8 85%x3 (Front shoulder raises 10 reps, plank in push up positions with shoulder taps x60 seconds)
Set 9 85%x3 (Straight leg sit-up x20)
Set 10 85%x3

Hammer Strength Shoulder Press
Set 1 __x6
Set 2 __x6
Set 3 __x6
Set 4 __x6
Set 5 __x6

Upright Rows/Shoulder Press
Set 1 __x6
Set 2 __x6
Set 3 __x6
Set 4 __x6
Set 5 __x6

Triceps Kick Backs
Set 1 __x6 (flutter kicks, scissors)
Set 2 __x6 (plank)
Set 3 __x6 (suitcase sit-ups x40)
Set 4 __x6 (six inch crunches x40)
Set 5 __x6

Single Arm Triceps Press Downs
Set 1 __x6
Set 2 __x6
Set 3 __x6
Set 4 __x6
Set 5 __x6

Overhead Triceps Extensions
Set 1 __x6
Set 2 __x6
Set 3 __x6
Set 4 __x6
Set 5 __x6
Set 6 __x6
Set 7 __x6
Set 8 __x6
Set 9 __x6
Set 10 __x6

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