Monday, September 16, 2013

Back, Biceps, Core & 20 minute steady state spin bike cardio

BB Pendlay Row
4x45lbsx12- hard last 2 to get full ROM

Front elbow plank w leg lift 3x15@each

One Arm DB Row (no rest just switching sides)
1x20lbsx12@each
2x20lbsx10@each

Seated Cable Row / front plank w knee tucks 15x@each
4x20lbsx12- hard last 2 reps

Hanging Knee Raise (overhand grip)
3x15 (contracting lats & pull using core not momentum)

DB Alt. Biceps Curl
10lbsx12 @each
10lbsx10@each - tough last 2
10lbs x10@each

20 min Steady state cardio on spin bike

My legs and calves were a bit tight this morning so I decided to do some steady state cardio on the spin bike. It made it feel a bit better. Usually I am not a fan doing a steady state cardio on a machine but today I just felt like doing it.

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