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Tuesday 12/13/16 (Gainz + Shredz Week 1/3)

Gainz:

A.
10x
5 Barbell Flat Bench Press @10RM @4-0-0-1
...rest 90sec
5 Chin-Up @0-1-4-0
...rest 90sec

B.
3x
6 Dumbbell Parallel Grip Flat Bench Press @4-0-0-1
...rest 60sec
6 Dumbbell 1 Arm Standing Row @0-1-4-0
...rest 60sec

C.
6x
30sec Max Rep WallBall
30sec Rest

Shredz:

A.
i.
4x
12 Dumbbell Straight Leg Deadlift @4-1-0-1
...30sec rest
12 Dumbbell Floor Press
...30sec rest

ii.
4x
12 Dumbbell Walking Lunge (each)
...rest 30sec
12 Pull-Up
...30sec rest

iii.
4x
12 GHD Hip Extension @0-1-3-1
...rest 30sec
12 Dumbbell Bent Over Row @0-1-3-1
...rest 30sec

C.
10x
50m Sprint
50m Jog
25m Walk

Hours

Monday5:00AM - 9:00PM
Tuesday5:00AM - 9:00PM
Wednesday5:00AM - 9:00PM
Thursday5:00AM - 9:00PM
Friday5:00AM - 9:00PM
Saturday10:00AM - 2:00PM
SundayCLOSED

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