High rep day

High reps day!!!!

Since we've been pounding our bodies with tons of weight for the past few weeks I thought I would make today workout based more around high rep ranges and really get the blood pumping to our hurting muscles. I also had a new female client that wanted to bang with the big boys for her 1st ever workout with me!!! She held her own and I was very impressed so here is a inside look into what we did:

barbell bench press 3 sets of about 20 reps. I think i went up to about 205lbs.

super setted with pull-ups We did max effort. Of course you know I had to throw in some muscles-ups cause that's just my personal favortie:)

Ring push-ups 3 sets max effort

super set with seated cable rows 3 sets of....I was trying to hit around 25 -30 reps per set

Dumbbell curls : 2 sets it was like running the dumbbell rack. We did a 3 drop kind of set. I did 55lbs., 45lbs., finished with 30lbs.

Smith machine shrugs 3 sets we use the rest/pause method here. hit 10 reps, rest 15 sec.s, 10 more reps, rest and the finish

Super setted with Ring reverse flys 3x 10

Finished with flutter kicks 20 secs. up and down, 20 sec. in and out, 20 sec. knee tucks!!!! 3 sets