W1/D4

THURSDAY *5 min. dynamic warm up* CARDIO: - 5 minute jog - set incline to 5; set speed between 3.0- 5.0 mph BACK: Superset - Wide grip lat pull down... 3 sets x 15 reps - Kneeling cable face pull ... 3 sets x 12 reps - Machine assisted pull ups ... 3 sets x 8 reps TRICEPS: - DB bent over tricep kickbacks...3 sets x 15 reps - Seated DB overhead tricep extensions...3 sets x 15 reps - Tricep rope extensions...3 sets x 15 reps ABS: ... TIMER: 25 SEC ON X 12 SEC OFF - Plank jacks - Plank shoulder taps - Alt. straight leg bicycle crunches KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg