4.14.2025
Warm Up Circuit
- (3×50) Jump Rope
- (3×15) KB Swings 18lbs
- (3×15) KB Squat 18lbs
- (3×15) KB Halo 18lbs
- (3×15) Forearm Twists
Weight Training (End Every Set with 15 Knee Drives)
- (3×8-10) Preacher Curl 65lbs
- (3×7/side) DB Lunge Curl 15lbs
- (3×8-10) DB Arnold Press 40lbs
- (3×10-12) DB Del Lat Raise 15lbs
- (3×8-10) BB Incline Curl 22.5lbs
- (3×8-12) BB Bent Over Row 70lbs
- (3×8-12) CAB Lat Pull Down 115lbs
- (3×12-15) DB LP Curl 22.5lbs
- (3×8-10) CAB Low Row 100lbs
- (3×15) PL Shrugs 35lbs
- (3×8-10) CAB Arm Lat Raise 20lbs
- (3×15) PL Side Crunch 25lbs
- (3×10-12) CAB Single Arm Crucifix Curl 50lbs
- (3×10-12) CAB Half Kneeling Lat Pull-down 90lbs
Cool-down
- 15min Walk 20/2.2
Walk with Iris
- 1mi