Mod Swim
1500. 35mins
Spin
Time: 1:15, Distance: 20-ish miles
Weights – Shoulders/Bi/Tri
Time: 33:06, Cal: 162
Shoulders:
-10 x 22.5,20,15
-10 x 22.5
-10 x 22.5
Side raise: 3 x (12.5lbs x 10)
Biceps:
- 20lbs x 10 + bar
- 20lbs x 10 + bar
- 20lbs x 10 + bar
Plate lift (Tri/Shoulder rear)
-10 x 35lbs each
-10 x 35lbs each
-10 x 35lbs each
Reverse curl:
-20lbs x 6 + bar
-20lbs x 6 + bar
-20lbs x 6 + bar
Hammer biceps:
-burn set 10 x 20,15,12.5
-set 10 x 20
-set 10 x 20
Triceps: 10x (45,55,60) up 5-10
Row: 10x (75,90,105) up by 15
Weights (Legs)
Time:
Cybex Leg Press (Plates)
-10 x 90lbs + 5 single leg
-10 x 160lbs
-10 x 250lbs
-10 x 300lbs
-10 x 250lbs
-10 x 160lbs
-10 x 90lbs + 5 single leg
Leg Extension: 10 x 50,60,70,80,90,100
Seated leg curl
-10 x 50,60,70lbs
Hip Extension: 3 sets: 12 x 20lbs
Hamstring curls: 3 x (12 x 20lbs)
Tri Press
-10 x 50lbs
-10 x 60lbs wide
-10 x 70lbs
-10 x 80lbs
Cable pull down (swim)
-12 x 15 each
-12 x 17.5 each
-12 x 20 each
Hip Abduction: 20 x 50lbs
Hip Adduction: 20 x 50lbs
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