Training Session: 11/20/2013

Posted: November 20, 2013 in My Take, Uncategorized
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My simple dynamic warm up involving arm swings and arm circles and squats.

Chin Up: 49 total reps
3 sets of 8
5 sets of 5

Dumbbell Press:
45lbs x 9
45lbs x 8
30lbs x 15

Wide Inverted Rows:
5 sets of 10

Lateral Raises:
10lbs x 15
8lbs x 15
5lbs x 25

Incline Curls
20lbs x 15
15lbs x 15
10lbs x 25

Forearm Exercise: Open and Close for 1 minute x 2 sets
Forearm dumbbell curls: 2 sets x 1 minute x 8lbs
Hand Dumbbell Deadlift: 2 sets of 30 seconds with 55lb dumbbells

Jump Rope: 8-10 minutes

Post Workout Stretch

Dinner: Plantain, Roasted Chicken, Mashed Beans with Onions. Late Dinner will be: Thin Cut Steak with Quinoa and a yogurt.


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