LiveFit | Week 10 Day 68

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BACK/ABS/BICEPS & SPRINTS

EXERCISE Set #1 Set #2 Set #3
Superset:
Wide-Grip Pull-Up: 3 sets of 12 reps  70  70  70
Medicine Ball Twist: 3 sets of 12 reps  5 kg  5 kg  5 kg
Superset Active Rest Combo:
Seated Cable Row: 3 sets of 15 reps  12.5  12.5  12.5
Low pulley row to neck: 3 sets of 15 reps  5  5  5
Reverse Crunch (active rest): 3 sets of 25 reps  0  0  0
Superset:
Bench Dumbbell Pull-Over: 3 sets of 15 reps  15  15  15
Decline Crunches: 3 sets of 15 reps  0  0  0
Superset Active Rest Combo:

Wide-Grip Lat Pulldown: 3 sets of 15 reps

 50  50  50
Underhand Cable Pulldown: 3 sets of 15 reps  45  45  45
Exercise Ball Crunch (active rest): 3 sets of 15 reps
Superset:
Standing Biceps cable Curl: 3 sets of 15 reps
Spider Crunch: 3 sets of 15 reps
Working Set Active Rest:
Hammer Curl: 3 sets of 15 reps  10  10  10
Tuck Jump (active rest): 3 sets of 15 reps  0  0  0
Barbell Curl 21s: 3 sets of 21 reps  20  20

Cardio: Roller Derby for 1.5 hours

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