17.04.18 - Fitlife

17.04.18

Strength

5,4,3,2,1 reps of

Over head press.

Rest 90 seconds between sets. Finish on a heavy single rep.

Accessory

A)

10 x press ups

5 x pull ups or ring rows

No rest – 5 rounds.

B)

Tricep extension drop set.

C)

Bicep curl drop set.

D)

20 x crunch

10 x sit up

15 second hollow hold.

Rest 60 seconds.

3 sets

Finisher

1 minute legs only assault bike

1 minute arms only assault bike

1 minute dual action assault bike.

Rest 3 minutes.

Repeat and try to match or better the calories from set 1.