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TOPIC: What's_your_WOD_(workout_of_the_day)
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Back and Biceps Workout

Warm up 4 sets of core / ab exercises

Seated cable rows pyramid scheme 10 sets

Super set - reverse grip seated cable lat down, regular grip seated lat down, standing cable lat pull downs - 3 sets Cable cross overs 3 sets

Super set of reverse ez bar curls, ez bar regular curls dumb bell front hammer curls, side hammer curls - 3 sets

Dumb bell forearm twists 3 sets

SSGP time post wo <3

And discovery of a new post wo place..... will need to do some ab work later to offset the indulgence :-)

Parsippany NJ
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yesterday was 2 gruüvy cardio sessions

and

1 set x 25 reps at 70% of max weight on each of five iterations for legs

today was 2 gruüvy cardio sessions

and

1 set x 25-30 reps at 60% of max weight on each of five iterations for legs

and

2 sets standing sven presses

4 sets of 1.5 rep barbell bench presses

(3) supersets of:

incline 2-dumbbell chest flye and incline dumbbell chest squeeze presses

1 set each side standing oblique cable pulls. (must. stop. hunching. stand. TALL!)

(2) supersets of:

stability ball 2-dumbbell overhead pullovers and stability ball single arm dumbbell flyes

1 set of back extension

a little overtired but much more well rested today than in recent weeks soni went for it.

best part? post workout latte & precious catch up time with ssgp

:-* <3

Bridgewater NJ
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Something i do for wrists and back and for endurance. Get into the pool and sit on a noodle or kick board. Then use your arms only to paddle at a fast steady motion forward and the when you get to the end of the pool paddle backwards. do this for an hour if you can.

Burns lots of calories and really keep your shoulders very flexible.

Las Vegas NV
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Arms today, I feel like I should have pushed a little harder. Maybe it was the pizza for lunch to blame for a mediocre workout and lack of concentration.

Rydal GA
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30 min. cardio on the stationary bike. Almost didn't get it in.

Rutherford NJ
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Leg day. I think everyone hates leg day at the gym!!!! Lol

Rydal GA
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2 gruüvy cardio sessions (just finished the second one...bettah late than nevah!)

back to the gym tomorrow

Bridgewater NJ
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KJ, Nice to see you back doing those Zumba moves.

OT: Chest and Triceps

Leg raises using dumb bell pyramid scheme - 8 sets

Smith Rack close grip bench press using V Handle - 7 sets followed by 11 sets of Smith Rack Flat Bench Press

Pec Dec Flys - 7 sets

Super Set of Seated Chair Dips and Cable Triceps Pull Downs 6 sets each

Seated Chair Crunches 4 sets of 25

Parsippany NJ
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Just finished 75 minutes of Zumba - felt good to do these movements again.

Oak Ridge NC
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30 min. weights!

Rutherford NJ
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TOPIC: What's your WOD (workout of the day)
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