Equipment:
Pull-up Bar
1 Set of Light Dumbbells
1 Set of Medium Weight Dumbbells
1 Set of Heavy to Extra Heavy Dumbbells
Recommended weights: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb
Routine:
10-8-6 Z-Press
4 Pull-ups
10 Alternating DB Pass Push-ups
10+10 Single Arm Row (20X0)
10+10 Single Arm Push Press
10 Reverse Fly
5-Min
5 Renegade Rows
30 Sec Bent Hollow Hold
Community