LifeFit | Week 9 Day 62

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SHOULDERS/TRICEPS/CALVES & SPRINTS

EXERCISE Set #1  Set #2  Set #3 
Working Set Active Rest:
Smith Machine bench Press: 3 sets of 15 reps  15  15  15
Jump Rope: 3 sets of 1 minute  0  0  0
Working Set Active Rest:
Bench Dips: 3 sets of 15 reps  0  0  0
Mountain Climber: 3 sets of 15 reps  0  0  0
Superset Active Rest Combo:
Dumbbell Upright Row: 3 sets of 12 reps  12  12  12
Arnold Press: 3 sets of 12 reps  12  12  12
Jump Rope: 3 sets of 1 minute  0  0  0
Superset Active Rest Combo:
Side Lateral Raise: 3 sets of 12 reps  8  8  5
Triceps Pushdown – rope attachment: 3 sets of 12 reps  30  30  30
Jump Rope (high knees): 3 sets of 1 minute  0  0  0
Superset:
Medicine Ball Push-Up (both hands on ball): 3 sets of 10 reps  0  0  0
Push-Ups: 3 sets of 10 reps  0  0  0
Triple Set:
Standing Calf Raise: 3 sets of 20 reps  35  35  35
Seated Calf Raise: 3 sets of 20 reps  15  15  15
Jump Rope: 3 sets of 1 minute  0  0  0
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