Paichka 
"My goals are to run 13 minutes flat for two miles, bench press my bodyweight, and see my abs."
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By popular demand...
Until April 28th I am on an endurance focus with an eye to competing in the Strength & Endurance Challenge here in Savannah.
Workout 1: Quads & Hams
800m run
2 x Supersets -- 21, 18, 15, 12 reps
Squats + Deadlifts
800m run
Workout 2: Chest & Tris
800m run
2 x Supersets -- 21, 18, 15, 12 reps
Bench Press + Dips
800m run
Workout 3: Back & Bis
800m run
2 x supersets -- 21, 18, 15, 12 reps
Pull ups + Bicep Curls
800m run
Workout 4: Shoulders + Calves
800m run
2 x supersets -- 21, 18, 15, 12 reps
Calf Raises + Military Press
800m run
Abs every workout, occasionally sub another form of cardio for the half-mile run (jump-roping is a favorite).
Critique away. |
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