Do each exercise straight through 8-12 reps. Once You complete all 11 exercises that is 1 round. *I did 2 rounds in 30 mins. Use a weight that you barely can get to 12 reps with. *If you get to a 2nd round and your reps are higher than your 1st round you need to up the weight your lifting.
EXERCISE
Barbell Squats
Standing Calf Raise
Flat Barbell Bench Press
Incline DB Fly
Triceps Pushdown
Standing Barbell Curl
Water Break
Straight Leg Dead Lift
Bent Over Row
Close Grip Lat Pull down
Push Press
Leg Extension
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