Here's what I'm currently doing, between challenges. I'm not 100% sure I'll go back to strict BFL format when Challenge 2 starts. I really like doing heavier weights/fewer reps. Cardio is the same, though I was going to do true HIIT, but I'm not ready for that yet.
Upper Body Workout
skull crushers 3x8 @ 12.5 lbs
triceps dips 2x8
dumbbell shrugs 3x8 @ 12.5 lbs
front raise 3x8 @ 7.5 lbs
barbell bench press 3x8 @ 20 lbs
modified pushups 2x8
lying dumbbell rows 3x8 @ 15 lbs
barbell rows 2x8 @ 20 lbs
barbell curls 3x8 @ 15 lbs
hammer curls 2x8 @ 7.5 lbs
Lower Body Workout
bridge ups 3x12
jackknife w/ ball 2x12
standing calf raise 3x8 @ 20 lbs
reverse calf raise 2x12
lying leg curl 3x8 @ 22.5 lbs
dead lift 2x8 @ 20 lbs
leg extensions 3x8 @ 30 lbs
squats 2x12
wrist curls 3x8 @ 3 lbs
reverse wrist curls 2x8 @ 3 lbs
(I know these aren't lower body but I like having an even number of exercises per day)
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