Friday, July 10: Open Gym

Whatever may come...

Shane

15-10-5

Shoulder press
70-75-80
Barbell curl
60-70-80
Reverse grip barbell curl
60-70-80
Forearm curl
60-70-80
Reverse grip forearm curl
60-70-80
Bench press
70-80-85


Nate:

Warmup 5:00 row at easy pace
Then,
Max Rep Pull-ups, 39 (3 off my PR of 42)

10 Rounds,
-10 SDHP @95#
-10 Ring dips

12:29

Jacob

Alternating Hammer Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

45-55-60

Straight Bar Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

65-85-95

Alternating Seated Dumbbell Curl 15-9-6
*Followed by 5 Dead Hang Pull-ups, 35lbs
1 minute rest after each couplet

45-50-55

3 Rounds of:
1 Minute max rep forearm plate curls, 35lbs
1 Minute rest

25-20-15

Tricep Pull-downs 15-9-6
*Followed by 10 Strict Dips
1 minute rest after each couplet

40-60-70

Seated Dumbbell Skull Crushers max reps, 60lbs
*Followed by 10 Strict Dips
1 minute rest after each couplet

15-12-12

Alternating Single Arm Tricep Kick Backs 20-15-10
*Followed by 10 Strict Dips
1 minute rest after each couplet

15-20-25

3 Rounds of:
1 Minute max rep 3 Count Push-ups
1 Minute rest

20-15-12

All done in under and hour.

Wish I had time for more, but it was getting late.