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Hi all,
This has been my personal WO for some time now, try this one out if you want. Make progress using more and more weight...
Have fun !
WORKOUT 1
- Barbell Clean and Press: 10 sets x 2 reps*- resting about 15 sec. after each double
-Curl Grip Chins: 10 x 5*- resting about 15 sec. after each set of 5
- close Grip Bench Press: 1 x 8 + 2 restpause sets till I get 15 reps, when I get 15 reps I up the weight, for example I get 8 reps and then rest 10 secs and get 3 reps and rest again 10 secs and get 1 reps, this makes 14 reps total, next time I must get 15 total
-Deadlifts: 1 x 20
*alternate Clean and Press and Chins every set
-hindu squats : 50 reps - everyweek I try to add 10
-
Hindu pushups : 20 reps - everyweek I try to add 5
-stretching for the splits using PNF stretches and practicing some yoga sequences
total time : 45-60 min.
workout 2
-Dumbbell Clean and Press: 12 sets x 1 rep - resting about 15 sec. after each single
-bent over t-bar rows: 6 x 4 - resting about 15 sec. after each set
-Dips: 5 x 10 - resting about 15 sec. after each set
-Barbell Ez-bar Curls: 4 x 6 *- resting about 15 sec. after each set
-Squats: 1 x 20
-hindu squats : 50 reps - everyweek I try to add 10
-
Regular pushups : 30 reps - everyweek I try to add 10
-stretching for the splits using PNF stretches and practicing some yoga sequences
total time : 45-60 min
Linear Mode
