08-13-2012 Workout

STANDING BEHIND NECK PRESS
Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 185 lbs x 6
Set 5: 205 lbs x 6

DUMBBELL BENCH
Set 1: 65 lbs x 10
Set 2: 125 lbs x 13
Set 3: 125 lbs x 11

DUMBBELL ROWS
Set 1: 125 lbs x 12
Set 2: 125 lbs x 15

SEATED DB CLEANS
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10

ROPE PRESSDOWNS
Set 1: 130 lbs x 12
Set 2: 150 lbs x 10
Set 3: 150 lbs x 8

Treadmill sprints
6.0 incline
:30 on :45 off
7.5 – 12.0 mph
Increase 0.5 mph per sprint
Total of 10

Jesus

Christ

That sucked

____


Check out the SECOND AND BRAND NEW Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.