PUSHING MUSCLES.
With the weight bar on your shoulders, go 40yds, lunges, twice. With the gym ball, skull crushers with 20lb dumbbells, set of 20. One dumpster sprint. Holding in each hand, 20lb dumbbells, squats, set of 20. Repeat all for three sets.
With 40-50lbs on an upside down stool, push 40yds on the ground, twice. With 15lb dumbbells, shoulder press, set of 20. With 40lb dumbbell, power squats (in squat position, arms straight, holding dumbbell in hand between legs, squat). One dumpster sprint. Repeat for three full sets.
With 20lb dumbbells, sitting on a leaned back bench, mid-shoulder press, set of 20. Bear crawls for 40yds, twice. 30 push ups. One dumpster sprint. Repeat for three full sets.
Get a mat and two 8lb dumbbells. Start on the mat, with arms fairly close together and at about your lower chest height, pushups, set of 30. Stand with dumbbells arms straight out in front of you, up and down, set of 15. Arms straight out to your side, move up and down, set of 15. Drop dumbbells, arms still straight out to your side, pump your fists and keep them up for 1 minute. Repeat for two full sets.
No comments:
Post a Comment