Thursday, August 20, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm

Sprints for week
4 sets every 2 min (8 min running clock)
20 calorie fan bike
rest till 2 minutes between each-

Bench press
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-

Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10