2.22 miles in 22.22 minutes, because I could see that the times were getting close to matching so I lined them up on purpose 🙂
3 x 10 lateral shoulder raises
3 x 12 alt bicep curl
3 x 12 wide lat pull down
3 x 10 seated row
Superset with 3 x 10 rear delt machine
3 x 10 weighted squats
3 x 15 curtsy squat
5 minutes Stair Master, 400 steps
3 x 10 lateral shoulder raises
3 x 15 alternating bicep curls
4 x 15 bent over row
3 x 10 seated row
4 x 10 lat pulldown
4 x 20 incline sit ups, alternating with weighted squats 3 x 10
3 x 12 plate overhead press
Stretch. Use light weights during stretching to prepare muscles for workout.
4 x 12 Lateral shoulder raises. Use heavy weight to failure^, finish with smaller weight.
4 x 15 Plate shrugs
4 x 10 Rear delt machine
3 Round Superset for grip strength:
Close grip hang to failure. Close grip pull ups to failure.
Wide grip hang to failure. Wide grip pull up to failure.
*Close & Wide = 1 set
4 x 15 back extension machine
4 x 15 tricep dumbbell kickbacks
Superset: 4 x 12 tricep push down
4 x 20 standing lat pull down
30 body weight squats
100 sit ups
3 rounds plank to failure
^To failure, meaning to perform the exercise until you can no longer lift the weight or use correct form
kateneedsfitness 