Daily Workout:

Today we will be focusing more on strength building.  Preform the following 8 exercises as 4 super sets. Select an appropriate weight so that on the final rep, you feel you could barely squeeze out 1 more.

1A. - 5 sets of flat bench press: reps 20, 16, 12, 8, 4
1B. - 5 sets of wide grip cable pull-downs (or pull ups if possible): reps 20, 16, 12, 8, 4

*** rest 3 - 5 minutes ***

2A. - 5 sets of incline dumbbell press: reps 4, 8, 12, 16, 20
2B. - 5 sets of close grip cable rows: reps 4, 8, 12, 16, 20

*** rest 3 - 5 minutes ***

3A. - 5 sets of chest fly's (on a machine if possible): reps 20, 16, 12, 8, 4
3B. - 5 sets of close reverse grip cable pull-downs: reps 20, 16, 12, 8, 4

*** rest 3 - 5 minutes ***

4A. - 5 sets of dips (use a weight belt or a machine): reps 4, 8, 12, 16, 20
4B. - 5 sets of wide grip bar bell rows: reps 4, 8, 12, 16, 20

Good Luck. 

Daily Workout:

1. 2 minutes of mountain climbers
2. 25 dead lifts at 135 lbs.
3. 25 leg presses with 2 plates on each side
4. 2 minutes of side lunges
5. 25 cable crunches at half your body weight
6. 3 minutes of jump rope
7. 25 incline bench press at 135 lbs.
8. 1 minute plank
9. 25 bent over rows at 85 lbs.
10. 2 minutes curl to shoulder press
11. 2 sets of suicide runs on either a basketball court or soccer field
*** Repeat Once ***

Post your time when completed so that we can challenge and compare ourselves! Good luck!