This workout is very intense!!! Do not try this yourself with out being in the proper shape. I have been working up to these weights, volume, speed and intensity level for the past 2 years. Two years ago I would have died if I were to try this exact workout.
Here is my workout from today…
Warm up on Recumbent bike for 5min
Focus is Shoulders then Bi’s then back:
120×8 I wanted to do only 6 reps on these last two sets, but I couldn’t up the weight, because the next weight was 135 and is TOO heavy!
Bicep Curls on Machine-
W Military- standing both arms at the same time
Pike abs on bench 2 sets 15 and one set of 15-8side-8side
Cable Curls- both arms at the same time
90-70-50 x 6-6-6
Upright rows on cable machine using curl bar
Cable later raises
Cable rear delt raises
Bicep curls on cable machine flex pose
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
Had to be done…childcare was over!
This workout took a total of 1 hour and 20 min.
Have a Happy Day!