Day one of 13-week 5K running program: 7 intervals of 30 seconds running and 4.5 minutes walking.
Monday (Notation: Weight x Reps):
LifeFitness Shoulder Press: 15x5, 25x5, 35x5, 45x5, 55x5, 65x5, 75x5 (5RM)
LifeFitness Incline Bench Press: 35x10, 35x8
Superset:
LifeFitness Rows (Elbows In): 900x12, 90x10, 90x8, 90x7
Band Pull Aparts (Monster Minis0: sets of 4, 3, 2, 2 reps
Suitcase Carry (45-pound plate): 3 carries per arm for 40-yards.
EZ Bar Curl: 40x12, 40x10, 40x8, 40x6 reps
LifeFitness Treadmill: 50 minutes at 3.0 MPH, Random setting, Level 6.
No comments:
Post a Comment