Day #11:
Triceps & Abs
(superset one set of tris with one set of abs, non-stop, followed by 45-60 seconds of rest in between supersets.)
Rope Pressdowns - 40 * 15, 50 * 15, 60 * 12, 70 * 12
superset with
Hanging Knee Raises - 4 sets * 25 reps
Close-grip Bench Press - (135 * 20, 185 * 12), 205 * 10, 225 * 4,225 * 6, 225 * 5 -> DROP -> 205 * 4
superset with
Bench Leg Tucks - 4 sets * 25-30 reps
Broom Twists - 4 sets * 25-30 reps
Machine Dips - 150 * 20, 210 * 15, 270 * 15, 270 * 15
superset with
Incline Crunches - 25, 20, 15 reps
Weight - ?
Triceps & Abs
(superset one set of tris with one set of abs, non-stop, followed by 45-60 seconds of rest in between supersets.)
Rope Pressdowns - 40 * 15, 50 * 15, 60 * 12, 70 * 12
superset with
Hanging Knee Raises - 4 sets * 25 reps
Close-grip Bench Press - (135 * 20, 185 * 12), 205 * 10, 225 * 4,225 * 6, 225 * 5 -> DROP -> 205 * 4
superset with
Bench Leg Tucks - 4 sets * 25-30 reps
Broom Twists - 4 sets * 25-30 reps
Machine Dips - 150 * 20, 210 * 15, 270 * 15, 270 * 15
superset with
Incline Crunches - 25, 20, 15 reps
Weight - ?