Week 3
Focus: Back and Hamstrings
Warm up 5 min cardio
Stretch
A. Curl and Press
2x20, 1min rest
B. Reverse Fly Machine
3x12, 30-40lbs, 1min rest
C. Deadlifts
3x12, 1min rest
D. Reverse Lunges
3x20 (alternating), 1min rest
E. Bicycle Crunches
3x20, 30s rest
F. Bird-Dog
3x20, 30s rest