Saturday, 24 June 2017

Exercise program - Friday's efforts

  • Biceps and Triceps. 
    • 4 sets of tricep dips x 10 reps. 
    • Bicep curls – 4 x 10. 
    • 3 x 10 reps of bicep curls with big weights. 
    • 3 x 10 reps tricep raise skull crushers on bench. 
  • 53 skips with rope. 
  • 115 squats. 
  • 445 abs. 
  • 42 sumos. 
  • 20 kettle swings. 
  • 32 push ups. 
  • 32 triceps. 
  • 22 dog legs. 
  • 22 donkeys. 
  • 12 burpees. 
  • 12 star jumps. 
  • 12 squat jumps. 
  • 46 punches with weights. 
  • 1.3 mile treadmill – slow jog /walk. 
  • 16 inner leg pulse. 
  • 14 box burpees. 
  • 26 mountain climber. 
  • Double box knee ups – 10 per leg. 
  • 44 butt kicks. 
  • 44 knee lifts. 
  • 11 side kettle reach.  
  • 11 box jumps. 
  • 10 front kicks per leg. 
  • 5 standing / kneeling lunge with weight. 
  • 10 armpit fat raises. 
  • 6 side to side lunge.

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