Fitness – Workout 20160503

American Sniper Workout from T-Nation (modified).

Tuesday A.M. (7:13 A.M.)

Superset:

Barbell Bench Press     3x 6, 6, 5 (245, 265, 275)

Face Pull     3x 15, 15, 15 (120, 140, 150)

 

Superset:

Dumbbell Fly/Squeeze Press Combo     4x 8, 8, 8, 8 (35, 40, 45, 50)

T-Bar Row     4x 8, 8, 8, 8 (225, 270, 295, 295)

 

Tuesday P.M. (12:15 P.M.)

Superset:

Cuban Press     3x 12, 12, 12 (25, 20, 20)

Seated Dumbbell Curl     3x 12, 12, 12 (45, 40, 40)

Cable Rear Delt Fly 3x 15, 15, 15 (20, 20, 20)

 

Superset:

One Arm Incline Lateral Raise     3x 10, 10, 10 (15, 20, 20)

Seated One-Arm Dumbbell Palms Up Wrist Curl     3x 10, 10, 10 (35, 35, 35)

Seated One-Arm Dumbbell Palms Down Wrist Curl     3x 10, 10, 10 (30, 25, 25)

Push-Ups     3x 50, 45, 45

 

Superset:

Plate Twist     3x 20, 20, 20 (25, 25, 25)

Jackknife Sit-Up     3x 10, 10, 10 (25, 25, 25)

 

After Work (3:40 P.M.)

3.2 Mile Run; 5min warm-up, 45sec sprints/1min jog, 9min cool down

 

I’m smoked after a 3-a-day today. But felt good to hit the treadmill and force myself to go faster than I can just running outside.

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