Wednesday - 02/14
Thursday - 10/19
Session #1 - Cardio
Workout: Stationary Bike
Type: Moderate
Workout
-15 Mile bike ride
Bike Stats
-Total Time: 45:14
-Total Distance: 15.00
-Average Speed: ~19.9 mph
-Average HR: 118 bpm
Session #2 - lift
Workout: back/shoulders
COMPOUND: seated db shoulder press
TRAINING TYPE: hypertrophy
WARMUP
-5 Mins Treadmill Walk
-Pipe Dislocations (10x)
-Band Pull Aparts (20x)
-DB Y Raises (1x10 @ 10 lbs)
COMPOUND - seated db shoulder press
-Warmup Sets:
1x10 @ 50 lbs
-Building Sets:
1x5 @ 70 lbs
-Working Set:
2x12/11 @ 85 lbs
ACCESSORIES - back
-Chest Supported Wide Grip Rows
1x6 @ 180 lbs
2x8 @ 270 lbs
-Single Arm DB Rows
1x6 per arm @ 60 lbs
2x10 per arm @ 100 lbs
-Chest Supported Neutral Grip Rows
1x6 @ 140 lbs
2x10 @ 180 lbs
Finisher
-Pull Ups
2x18 @ Bodyweight
COOLDOWN
-Child’s Pose (1x1 minute)
-Lying Lat Stretch (1x1 minute)
-Upward Dog Hold (1x1 minute)
-Seated Hamstring Reach (1x1 minute)