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Mike531
Журнал
29 июл 19
Mike531- Журнал, 29 июл 19
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Week #10 Total Body Workout 1
STRENGTH CIRCUIT X 4 ROUNDS 1A: DB BENCH PRESS ROUNDS: 4
• REPS: 5-6 RM NOTE:Transitional rest only between all 3 exercises in this circuit. 1B: DB ROWS ROUNDS: 4
• REPS: FAILURE (USE SAME WEIGHT FROM PREVIOUS EXERCISE) NOTE:Transitional rest only between all 3 exercises in this circuit.
1C: DEADLIFT ROUNDS: 4
• REPS: 5-6 RM NOTE:Transitional rest only between all 3 exercises in this circuit.
• REST 90 TO 120 SECONDS BETWEEN COMPLETED STRENGTH CIRCUITS. COMPLETE 4 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO NEXT CIRCUIT. SIZE CIRCUIT X 3 ROUNDS 2A: BARBELL OHP ROUNDS: 3
• REPS: 12 RM NOTE:Transitional rest only between all 3 exercises in this circuit.
2B: ALTERNATING REVERSE BARBELL LUNGES ROUNDS: 3
• REPS: FAILURE (USE SAME WEIGHT FROM PREVIOUS EXERCISE) NOTE:Transitional rest only between all 3 exercises in this circuit. 2C: DB SIDE LATERAL RAISES ROUNDS: 3
• REPS: 12 RM NOTE:Transitional rest only between all 3 exercises in this circuit.
• REST 60 TO 90 SECONDS BETWEEN COMPLETED SIZE CIRCUITS. COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO THE NEXT CIRCUIT.
• EXPLOSIVE RE-SPEED CIRCUIT X 2 ROUNDS 3: ASSISTED DIPS ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS NOTE: Take 30 seconds rest between exercises in this circuit. 4: BANDED FACE PULLS ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS NOTE: Take 30 seconds rest between exercises in this circuit. 5: KNEELING BAND HIP THRUSTS ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS NOTE: Take 30 seconds rest between exercises in this circuit.
• REST 90 SECONDS BETWEEN COMPLETED EXPLOSIVE CIRCUITS. COMPLETE 2 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO THE NEXT CIRCUIT.
• SHACKLED BEAST ARMS CIRCUIT X 1 ROUND
NOTE:Complete 30 reps of each exercise in alternating failure fashion taking transitional rest only between exercises in this circuit. This circuit should be performed in "shackled" style, meaning once you start this circuit you are not to put the dumbbells down. If you should get to a point where you cannot perform reps due to fatigue you may utilize a rest-pause technique to complete your reps, however you must continue to hold the weights during this time. 6A: STANDING DB CURL SETS: TBD
• REPS: 30 (USE 10 RM WEIGHT) 6B: FLOOR DB TRICEP EXTENSIONS SETS: TBD
• REPS: 30 (USE SAME WEIGHT FROM PREVIOUS EXERCISE)
Просмотреть Диетический Календарь
, 29 июля 2019:
1767 ккал
Жир: 71,01г | Белк: 133,11г | Углев: 153,53г.
Завтрак:
Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Cereal, Coffee with Cream and Sugar, Dunkin' Donuts Iced Coffee with Cream & Sugar, Dannon Two Good Vanilla Greek Yogurt.
Обед:
Cooked Carrots, Baked Potato (Peel Eaten), Roast Beef.
Ужин:
Bubba Burger Grass Fed Burger, Fresh Express Iceberg Garden Lechuga Repollo.
Перекус/Другое:
GNC Wheybolic Natural Chocolate.
подробнее ...
424 ккал
Упражнение:
Apple Health - 24 часа.
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