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Thursday: Sprints / Upper
Upper Body + Cardio12 exercises
Sprint intervals with a heavier upper body emphasis. Incline pressing and pulling variations.
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Running (Treadmill)
1 setRun for time
Set 11 min
2
Sprints
10 sets10 x 22 second sprints
Set 122 sec
Set 222 sec
Set 322 sec
Set 422 sec
Set 522 sec
Set 622 sec
Set 722 sec
Set 822 sec
Set 922 sec
Set 1022 sec
3
Incline Bench Press (Barbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
4
Lat Pulldown (Cable)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
5
Cable Row (Seated)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
6
Pull-Ups
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
7
Dips
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
8
Hammer Curls (Dumbbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
9
Lateral Raise (Dumbbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
10
Front Raise (Dumbbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
11
Overhead Press (Barbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
12
Tricep Pushdown (Cable)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62