Workout du 19/11/2015

BADASS WEEK11/DAY 3: UPPER BODY WORKOUT

1. Pull Ups skill : 4 Sets :
5 Butterfly
4 Kipping
3 Strict
(Unbroken)

2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm

3. Incline DB rear delt fles, thumbs up: 3x15

4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
 A) Standing Russian Twists
 B) Standing Side Bends
 C) Crunches, feet on flor
 D) Crunches, legs at 90 degrees
 E) Toe Touches

6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups,
then 19, then 18, then 17, etc. Rest the least amount of time between sets while still
enabling yourself enough recovery time to complete all the reps in each set.

Finisher : 100 Burpees