4 Week “Mini Cycle” STARTS MONDAY
AB Challenge #7
These 2 movements below are a SUPERSET. After the bench press, go immediately to the barbell row.
– Rest 90sec. between sets
Barbell Bench Press 6-8 reps
Barbell Pendlay Row (Pronated Grip) 6-8 reps
Then..
Push Press: Find 8RM
2 warm up sets 10-12 reps
2 Working Sets 8 reps
THEN..,
3 Rounds: “Cardio Circuit”
1min. of Bike for Max Cals
1min. of Row/ski For Max Cals
1min. of Rest
Then..
AB CHALLENGE #7
Tabata:
8 Sets (:20 on/:10 off)
-Flutter Kicks 0:00-4:00
-Leg lifts 4:00-8:00
-Russian Twists 8:00-12:00
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