WOD-Antagonists

Work out for monday

Warmup with 15 minute run or
15 squats
10 situps
10 pullups
10 chest dips (or 15 pushups)
* 3 sets

1. Bench press; First set- 10 to 12 reps
Second set (same wt)- controled presses for 30 sec then rest for 30 seconds- 5 cycles.

2a. Incline press; 3 sets of 8 to 10
2b. Flat Flye; 3 sets of 8 to 10
*Superset these (ie 2a then 2b then rest and repeat).

3 Dip/Leg Raise; 3 sets of max
(Do a chest dip then leg raise= 1 rep)

4a* Shoulder press; 3 sets 10/8/6
4b Bent over flye; 3 sets 10/8/6

5a* Tricept dips; 3 sets 10 to 12
5b Tricepts extensions; 3 sets 10 to 12