Friday's Beating

Press and Curl Circuit (1 minute recovery between sets):

Dumbell overhead press 15 lbs. x 15

Barbell curl-to-overhead press 20 lbs. x 15

Barbell bicep curl 30lbs. x 15



Dumbell overhead press 15 lbs. x 15

Barbell curl-to-overhead press 20 lbs. x 15

Barbell bicep curl 30lbs. x 15



Dumbell overhead press 10 lbs. x 15

Barbell clean-and-press 20 lbs. x 15

Barbell bicep curl 20lbs. x 15





Lat and Tricep Ciruite (45 seconds recovery):

Lat Pull-down 70 lbs. x 15

Tricep Pull-down 40 lbs. x15



Lat Pull-down 90 lbs. x 15

Tricep Pull-down 40 lbs. x15



Lat Pull-down 100 lbs. x 12

Tricep Pull-down 40 lbs. x12





Chest/Lunge/Squat Circuit (45 seconds recovery):

barbell chest press (no plates) 55 lbs. x 15

20 push-ups



barbell chest press (no plates) 55 lbs. x 15

15 push-ups



barbell chest press (no plates) 55 lbs. x 10

10 push-ups





Lunge/Squat Circuit (30 seconds recovery):

Traveling lunges w/ 35 lb. ball 20 x2

Side-step traveling squates w/ 35 lbs. ball 20 x2



Traveling lunges w/ 35 lb. ball 20 x2

Side-step traveling squates w/ 35 lbs. ball 20 x2



Traveling lunges w/ 35 lb. ball 20 x2

Side-step traveling squates w/ 35 lbs. ball 20 x2