Heavy Heart…

It is with heavy heart that I close the chapter of my cheer life. Due to work commitments and demands, I had to make one of the hardest choices. So Bows + Tape will no longer be… 😦

Today, I hit shoulders and arms. I mentioned in a previous post that I was in the process of changing up my split, so here it is:

Monday: Back

Tuesday: Chest/ shoulders

Wednesday: Cardio/ abs

Thursday: Shoulders/ arms

Friday: Plyometric and legs

Saturday: HIIT/ recap day

Sunday: REST

 

Today’s workout

Resistance: Medium/heavy 10- 15 reps

Sets: 4

Duration: 50 mins

Warm up

5 mins row

Superset 1

Military press (1 warm up set 4 working sets)

Dumbbell upright rows

Superset 2

High cable rear delts

Weight plate front raises

Superset 3

Barbell skullcrushers

Barbell over-hand bicep curl

Superset 4

Assisted pull ups- MAX

Diamond push ups- MAX

Abs

Plank holds (30 secs)

Hollow body to superman (4 sets 30 secs)

V-ups (20 reps)

Reverse crunches- full extensions

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s