Workout Of the Day 08 04 2014

Treadmill Warm‐Up: 3.5 for 3 minutes; 4.0 for 3 minutes; 2.5 for one minute

Glutes; Rest 30‐60 seconds b/t sets 

Hack Squat Machine; ALL WAY DOWN:  Empty x 12‐15 Empty x 12‐15 Empty x 12‐15 Empty x 12‐15

Biceps; Rest 30‐60 seconds b/t sets 

Standing Straight Bar Bicep Curls: (40lb and 20lb bar):  40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail

Cable Standing Bicep Curls (double stack):  20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12

Triceps; Rest 30‐60 seconds b/t sets

Close Grip Bench Press:   45lbs (Bar Only) x 20 + 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25

Tricep Kick Backs (10lb DB and 5lb DB): 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail

Abs + Butt
Side Bends high volume
Russian Twists high volume
Jump Squat 10lb "soft ball":   x 12 x 12 x 12 x 12

Cardio 10 Minutes: HITT 20/20's Sprints