If you haven’t read Day 3 yet, you can find it here: http://ironfitnessonline.com/?p=166
Resistance Training:
Triceps, Shoulders & Abs
Dips (using the total gym, you can also use a chair)
5 sets, Reps 21/27/19/19/27
Shoulder Press – 3 sets, 8 reps
Crunches
5 sets, reps 24/32/23/23/32
Cardio
My cadio was shadow boxing outside. Similar to when I was hitting my heavy bag during a previous workout, I also was able to train some techniques and strategies at the same time. It’s also a nice change of pace. Down the road I will move up to 5 rounds instead of 3 (5 minutes each round). I will also start wearing my weighted vest to make it harder.
Resistance Training:
Triceps, Shoulders & Abs
Dips (using the total gym, you can also use a chair)
5 sets, Reps 21/27/19/19/27
Shoulder Press – 3 sets, 8 reps
Crunches
5 sets, reps 24/32/23/23/32
Cardio
My cadio was shadow boxing outside. Similar to when I was hitting my heavy bag during a previous workout, I also was able to train some techniques and strategies at the same time. It’s also a nice change of pace. Down the road I will move up to 5 rounds instead of 3 (5 minutes each round). I will also start wearing my weighted vest to make it harder.
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