W5/D4

THURSDAY *5 min. dynamic warm up* CARDIO: - 5 minute incline walk- set incline to 15; set speed between 2.0-3.0 mph BACK: Superset - Wide grip lat pull down... 3 sets x 15 reps - Seated incline DB rows... 3 sets x 15 reps - Weighted back hyperextenion machine ... 3 sets x 15 reps TRICEPS: - Tricep rope extensions...3 sets x 15 reps - Underhand tricep cable extensions ...3 sets x 15 reps - Bench dips...3 sets x 15 reps ABS: ... TIMER: 25 SEC ON X 12 SEC OFF - V-sit bent knee DB punches - Suitcase crunch - Spiderman planks KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg