workout 4/17 triple c and legs

1swolpanda

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