What and How I Did To Lose 100 Pounds Then Keep It Off Was Hit the Books and Consistency

Day 4

1. Group

  • Dumbbell Bench Press
    3 sets, 6 reps

2, Superset

  • Weighted Pull Ups
    4 sets, 8-12 reps
  • Face Pull
    4 sets, 20 reps

3. Superset

  • Weighted Push-Up
    4 sets, 8-12 reps
  • T-Bar Row
    4 sets, 20 reps

4. Superset

  • Barbell Curl
    5 sets, 10 reps
  • Triceps Overhead Extension with Rope
    5 sets, 15-20 reps

5. Superset

  • Dumbbell Bicep Curl
    4 sets, 30, 15, 15, 15 reps
  • Triceps Overhead Extension with Rope
    4 sets, 30, 15, 15, 15 reps
  • Sledgehammer Swings
    3 sets, 10 chops (per side)

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