Flat BB Bench Press:
2 warms
75 x 5 (5sets)
75 x 10 (last set)
Incline DB Bench Press:
30 x 12, 12
35 x 10, 10, 10
Push Ups:
12, 10, 10, 10
1 Arm Lateral Raise:
20 x 10, 10
25 x 8
Dips:
20, 15, 15, 12
Rope Extension(overhead):
50 x 12
70 x 12, 10, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
So a lot of people, such as other trainers and coaches, believe the core is just the mid-section, which includes the lower back muscles along with the abdominal muscles. I disagree with this though and believe the core workout involves a significantly larger percentage of the body than just abs and lower back muscles.
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