Blog

Tuesday 12/20/16 (Gainz + Shredz Week 2/3)

By Kanoa

Gainz:

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

B.
3x
6 Dumbbell Flat Bench Press @4-0-0-1
...rest 60sec
6 Barbell 1 Arm Landmine Row @0-1-4-0
...rest 60sec

C.
8x
Tabata Interval Row

Shredz:

A.
i.
4x
12 Barbell Straight Leg Deadlift @3-1-0-1
...30sec rest
12 Dumbbell Push Press @0-1-3-1
...30sec rest

ii.
4x
10 Goblet Split Squat (each) @2-0-0-1
...rest 30sec
12 Dumbbell 1 Arm Bench Row (each) @2-0-0-1
...30sec rest

iii.
4x
12 GHD Glute Ham Raise @2-0-0-1
...rest 30sec
12 Dumbbell Thruster
...rest 30sec

C.
Complete in any order
300 Single Under
2000m Row
1600m Run

 

Common Links

 

 

 

 

 

 

           

 



 

Resources