LifeFit | Week 10 Day 69

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SHOULDERS/TRICEPS/CALVES & SPRINTS

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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 7.5 7.5 7.5

Triceps Pushdown – rope attachment: 3 sets of 12 reps

20 20 20
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

No Cardio

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