Workout of the Day - April 4, 2014

Warm-up - 30 seconds each. Repeat 2x
-arm rotations fwd and reverse
-overhead press
-pivoting uppercut
-squats
-Stan engines

HIIT - Superset  Repeat 4x
- 30 seconds plank
- 15 pushup
- 10 calf raises
- 10 alternating lunges
- 10 calf raises
- 10 alternating lunges
- 10 Russian Twist w/ 5kg ball

CHEST/BACK
Superset - 60lb assist Request 5x
- assisted dip
- assisted chin up

BENCH PRESS
10 @ 135
8 @ 175 4x

Superset -10 reps each set
Dumbbell Chest Fly 30lb
Lying overhead pull 30lb
Repeat 3x
Dumbbell Chest Fly 40lb
Lying overhead pull 40lb
Repeat 2x

Superset - 10 reps each set
Cable cross 25 lb
Seated row, wide arm, 90lb
Repeat 2x
Cable cross 40lb
Seated row 120lb
Repeat 3x

ABS
Hanging Leg lifts - 10 reps
Windshield wipers - 10 reps each side
Alternating hanging leg lifts - 10 reps each side
Hanging leg lift - 10 reps

20 Minute walk @ 15 Minute per mile

Good hard workout today!