workout 4/17 triple c and legs
Options

1swolpanda
Posts: 120 Member
MORNING
Triple C(chest, core, cardio):
Warmup: speed 3.5 full incline walk
C2 rower 3x1000 meters, 30 seconds rest
10 mins arc trainer
Chest:
Circuit #1: 5 rounds, 30 seconds rest
Bench 8-10 or failure
Platform push up(single) 10-15 or failure
Dumbbell pull over 20-25 or failure
Chest fly 8x15 (1 min rest)
Incline dumbbell press 8x8 or failure
Machine press 10x10(1 min rest)
Core:
Weighted leg lift 25
Weighted oblique 25 ea.
Clocks 10 ea.
Weighted crunch failure
Negative crunch(5 sec) failure
Modified plank with reach out 2 min
Cardio:
Bike 15 min
Unphill walk 15 min
AFTERNOON
LEGS
WARMUP
Uphill walk 3.0 speed 10 min
Kettlebell swings 5x25
Box jumps 5x10
Leg extension (10 sets or full pump)
~hold just before full extension 1 min
~partial flex(before full extension) 25 reps
Circuit#1(5 rounds, 30 seconds rest between round, no rest between station)
Partial deadlift 5-10 or failure
Full deadlift 15-20 or failure
Kettlebell swings 25-30
Circuit #2(10 rounds)
Hamstring curl
~hold at half flex 1 min
~reps 10 reps
physio ball hamstring curl 15 slow controlled reps
circuit#3(8 rounds)
leg press 10 reps(knees to chest) each round increase 1 plate
48” box jump 5 reps full power w/ 5 single leg step ups
Triple C(chest, core, cardio):
Warmup: speed 3.5 full incline walk
C2 rower 3x1000 meters, 30 seconds rest
10 mins arc trainer
Chest:
Circuit #1: 5 rounds, 30 seconds rest
Bench 8-10 or failure
Platform push up(single) 10-15 or failure
Dumbbell pull over 20-25 or failure
Chest fly 8x15 (1 min rest)
Incline dumbbell press 8x8 or failure
Machine press 10x10(1 min rest)
Core:
Weighted leg lift 25
Weighted oblique 25 ea.
Clocks 10 ea.
Weighted crunch failure
Negative crunch(5 sec) failure
Modified plank with reach out 2 min
Cardio:
Bike 15 min
Unphill walk 15 min
AFTERNOON
LEGS
WARMUP
Uphill walk 3.0 speed 10 min
Kettlebell swings 5x25
Box jumps 5x10
Leg extension (10 sets or full pump)
~hold just before full extension 1 min
~partial flex(before full extension) 25 reps
Circuit#1(5 rounds, 30 seconds rest between round, no rest between station)
Partial deadlift 5-10 or failure
Full deadlift 15-20 or failure
Kettlebell swings 25-30
Circuit #2(10 rounds)
Hamstring curl
~hold at half flex 1 min
~reps 10 reps
physio ball hamstring curl 15 slow controlled reps
circuit#3(8 rounds)
leg press 10 reps(knees to chest) each round increase 1 plate
48” box jump 5 reps full power w/ 5 single leg step ups
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 396.6K Introduce Yourself
- 44.2K Getting Started
- 260.8K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 449 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3K MyFitnessPal Tech Support Questions