LiveFit | Week 9 Day 58

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BACK/ARMS/ABS&SPRINTS

EXERCISE Set #1 Set #2 Set #3
Superset:
Wide-grip Lat Pulldown: 3 sets of 15 reps  50  50  50
Underhand Cable Pulldown: 3 sets of 15 reps  50  50  50
Working Set Active Rest:
One Arm Dumbbell Row: 3 sets of 15 reps, per arm  15  12.5  12.5
Exercise Ball Pull-in: 3 sets of 15 reps  0  0  0
Working Set Active Rest:
Seated Cable Row: 3 sets of 15 reps  30  40  40
Jackknife on Bench: 3 sets of 15 reps  0  0  0
Working Set Active Rest:
Bent-Over Barbell Row: 3 sets of 15 reps  30  30  30

Mountain Climber: 3 sets of 20 reps

 0  0  0
Superset:
Standing Alternating Dumbbell Curl: 3 sets of 20 reps  10  15/10  15/10
Bench Dip: 3 sets of 12 reps  0  0  0
Superset:
Preacher Curl: 3 sets of 12 reps  20  20  20
Narrow Push-Up: 3 sets of 12 reps  0  0  0
Working Set Active Rest:
Triceps Pushdown – rope attachment: 3 sets of 12 reps  15  15  10
Mountain Climber: 3 sets of 20 reps  0  0  0
Working Set Active Rest:
Cable rope overhead triceps extension: 3 sets of 12 reps  10  10  10
Air Bike: 3 sets of 25 reps  0  0

Cardio

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