Monday and Wednesday 30 mins each day of stepmil
Tuesday-Upper with more back work
-Superset wih Hammer row and Chest supported row 10x8 reps per
-Assisted pullups and close grip dips. Started with bottom of stack at 10 reps each with 10 sec break between rounds. Each round dropped a click on the weight stack(14 rounds)
-Stayed on assisted pullup/dip and open handles to wider grip. Started at bottom of stack and worked up the stack with 10 sec breaks. 14 rounds
-Hooked up two long ab straps on cable crossover and did pec fyles starting at light weight and working down(heavier) the stack. 10s till I could not do 10, then 8s same, 6s same, last set got 4 or 5 ish. then 3 drop sets
-Band pullaparts 3x20
Wednesday
-Machine squat 6 reps per set adding a 45lb to one side each set. 14 rounds total ending on 7 plates per side. Each round was 6 reps then add the plate to the other side for 6 reps. Short break then repeat.
-Reverse hypers 3x20
Thursday-more press
Hammer press 2 plates 5x10, 2.5 plates 5x8, 3 plates 5x5, 3.5 plates 5x1 reps
Stabilty ball KB work combo-press, tricep extension, partial pullover. Kb weight stayed the same but went up a rep each rounds. 5 reps, 6 reps.7,8,9, 10 reps per exercise
-Pushups off kb 3x20
-Kb one arm curl to clean position then press with hand inside the handle around the bell itself
On to Saturday
Spud