Push, Pull, Lift

Ran the Lifetime Fitness Commitment Day 5K.

Gym Time: 5:45-7:30

WEIGHT TRAINING Main Muscle Groups: Upper back/Biceps

Wide Grip Pullup -4/12

Chin Ups -4/10

Bent Over Rows  -4/12

Cable Rows -4/10

ABS (Do as many sets as needed to complete, rest when needed) 50 crunches

30 russian twist

25 flutter kicks

30s 6 in. hold

20 in and outs

2 suitcases

1 minute plank 

MORE BICEPS

Standing Hammer Curl -4/5 each arm

Concentration Curls  -4/10 each arm

Gym Time: 5:30-7:30

WEIGHT TRAINING Main Muscle Groups: Legs/Lower Back

Deadlift -4/6,6,5,4

Squat -4/8,7,6,5

 Lunges -4/8 each leg 

 Dips

-4/MAX

ABS

15 in and outs

20s 6 inch hold w/ arms up

20s 6 inch hold

15 crunches

1 minute plank

PULLUPS

15 wide pullups

15 bicep pullups

15 dips 

15 inner pullups

15s wide arm hold

burnout pullups

TRICEPS

Overhead Triceps Extension -4/10

Standing Triceps Pulldown -4/10