Friday’s Workout

Warm-up

• 10 min of Joint Mobility exercises & Dynamic Stretching
• 5 min of  kicking & punching the heavy bag

Workout

Superset #1

• Cybex Leg Press – 61x tempo – 13 sets of 10 reps @ 90lbs, 180lbs, 270 lbs, 360 lbs, 450 lbs, 540 lbs, 630 lbs, 720 lbs, 810 lbs, 810lbs, 810 lbs, 810 lbs, 810 lbs  supersetted with
• Incline DB Fly – 611 tempo – 55 lb DBs – 13 sets of 5 reps

30 sec between sets to load plates onto Leg Press– 1 min rest between superset 1 & 2

Superset #2

• 1 Arm Cable Standing Row – 21x tempo – 8 sets of 5 reps @ 135/150/165/180/195/210/210/210 lbs, supersetted with
• Woodchop – 21x tempo – 8 sets of 5 reps @same weight as above, supersetted with
• Jumping Lunges, 8 sets of 30 reps – BW

No rest between sets

60 sec rest between superset 2 & 3

Superset #3

• BW Row on Smith Machine – various grips – 21x tempo – BW – 9 sets of 8/8/8/8/8/8/7/6/4 reps,  supersetted with
• Pushups – 21x tempo – 9 sets of 8 reps

No rest between sets

120 sec rest between superset 3 & 4

Superset #4

• Standing 1 Arm Band(Green Jumpstretch) Chest Press – 6 sets of 15 reps – 21x tempo, supersetted with
• Standing Band Face Pulls (Green band) – 6 sets of 15 reps – tempo 21x, supersetted with
• Dragon Flags – BW – tempos 41x – 6 sets of 5 reps

No rest between sets

120 sec rest between superset 4 & 5

10 min of stretching & joint mobility

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