Workouts 10/16, 10/17 and 10/18 · Kettlebell Warriors

Workouts 10/16, 10/17 and 10/18

10/16 - legs - extensions - five sets with 115 for 15 reps;

squats - 5 sets - 8 reps - 135, 145, 155, 175, 195 and closeout with 95 for 20 reps.

lunges- 30 pound Kbs - 3 sets go 8 repps.

spinner nike - 50 minutes - bpm 92.

rope curls - abs - 3 sets - for 2 minutes with 55 pounds.

10/17 - chest - incline hammer strength machine - six sets - 8 reps - 90, 90, 100, 100, 110, 110.

Smyth machine -five sets - max of 5 reps - 135, 145, 155, 165 and 185.

Pec dec - 5 sets - 12 reps - 115 pounds.

spinner bike - 35 minutes - 8 miles.

10/18 - arms Arms – Biceps: This routine I love for mind muscle connection.

Supinated Dumbbell Curl – 3 sets of 12 reps with 25 pounds.

Incline Dumbbell Curl - 3 sets of 12 reps with 25 pounds

Hammer Curl - 3 sets of 12 reps with 25 pounds

Barbell Curl - 5 sets of 12 reps with 25 pounds

Preacher Curl - 3 sets of 15 reps with 20 pounds

Concentration Curl - 5 sets of 15 reps with 20 pounds db

Cable Curl - 3 sets of 12 reps with 30 pounds

High Cable Curl - 3 sets of 12 reps with 20 pounds.

Triceps –

· Cable pushdowns – 3 sets of 15 reps -40 pounds.

· DB extensions – 3 sets of 15 reps – 20 pounds

· Close grip bp with 95 pounds – 3 sets of 12 reps.

farmers walk with 50 pound Kbs - 94 feet for five trips.

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