Monday: 062617 (2-1)


Warm-up:

ME Upper: Find 1RM
Close-Grip Bench Press

Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise

Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR

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1 Comment

  1. ME Upper: Find 1RM
    Close-Grip Bench Press – 225#

    Assistance: 3-5 sets x 6-15+ reps
    DB Triceps Extension – 25# x 13 x 5
    DB Chest-Supported Row – 45# x 10 x5
    DB Front and Side Raise – 15# x 14 x 5

    Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
    92% of Max HR – Recover to 67% HR
    W. 04:18 @6 MPH (01:00 @2 MPH)
    1. 01:30 @10 MPH (03:00 @2 MPH)
    2. 01:19 @10 MPH (03:24 @2 MPH)
    3. 01:11 @10 MPH (05:18 @2 MPH)
    4. 00:58 @10 MPH (05:01 @2 MPH)
    C. 01:01 @6 MPH (03:46 @2 MPH)
    Total: 00:31:47

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