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ZERO TO HERO IN 7 WEEKS – WEEK # 6

Flat Bench Press – 12,10,8

Squat w/ Bench – 10,10,10  ** use the bench to rest for a second at bottom of squat**

Barbell Curl – 10,8,8

Flat Bench Dumbbell Row – 10,10,10

Military Overhead Press – 12,10,8

Dumbbell Front Squat – 15,12,10

Close Grip Pushups  - 3 x max reps

Dumbbell Lateral Shoulder Raise – 12,12,12

Single Leg Hamstring Curls – 10,10,8

Dumbbell Hammer Curls – 10,8,8

Pullups – 3 x max reps

Dips – 3 x max reps

Abs – 3 rounds

25 Medicine Ball Side to Side Twists 

15 Decline Bench Sit ups

45 second Plank

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