12.4.20 Workout: Calves, Abs, & Arms

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Shred: (Preacher Curls, 3 sets of 12 reps, Dropset 12 reps, Dropset 12 reps), (Triceps Pushdowns w/ Rope Splits, 3 sets of 12 reps, Dropset 12 reps, Dropset 12 reps), (Sit-Ups on Floor Superset w/ Standing Calf Raises on Smith Machine, 4 sets of 25 reps Sit-Ups & 15 reps Calf Raises), (Crunches w/ Floor to Toes Touches on Floor Superset w/ Calf Presses, 4 sets of 25 reps Crunches & 15 reps Calf Presses) Rest 60 seconds between sets today

Cardio: 60 minutes of medium exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Preacher Curls, 3 sets of 8 reps, Dropset 8 reps, Dropset 8 reps), (Triceps Pushdowns w/ Rope Splits, 3 sets of 10 reps, Dropset 10 reps, Dropset 10 reps), (Sit-Ups on Floor Superset w/ Standing Calf Raises on Smith Machine, 4 sets of 15 reps Sit-Ups & 12 reps Calf Raises), (Crunches w/ Floor to Toes Touches on Floor Superset w/ Calf Presses, 4 sets of 15 reps Crunches & 12 reps Calf Presses) Rest 90 seconds between sets today

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