TheWKOUT #266 - Back & Arms - Reps & Time


Welcome to your daily WKOUT. ** NOTE: - Theres 3 mins of static at the end I don't know why ... it's a mystery as it's a brand new mike ** Equipment Used - 2 x 16kg Weight 1 x 20kg Weight 2 x 7.5kg Weights Resistance Band - Optional Rack - Optional Bench - Optional The WKOUT : TheWKOUT Starts At 3.15 Minutes In TheWKOUT - 1.30 Work / 20 Seconds Rest Reps Listed Below 3 x Warm Up Skipping / Cardio 10 x Pull Ups or Wide Pushups Bentover Row & Flys x 10 Reps x 4 Rounds Bentover Flys Into Hammer Curl Single Row x 10 Reps - Left Single Row x 10 Reps - Right Arnold Press x 3 Rounds Bicep & Tricep Swing Row & Fly - 10 Reps - Left Row & Fly - 10 Reps - Right Pull Ups x 10 Reps Front Raise & Bentover Row Reverse Pull Ups Shrugs x 10 Bentover Row x 10 x 3 Rounds Resistance Face Pulls x 10 Bentover Flys Into Hammer Curl Bicep & Tricep Swing Front Raise & Bentover Row ( Static - Sorry ** Its a new Mike so I don't know why. ) Narrow Row & Bicep Curl Bicep & Tricep Over Head Row & L Fly Static Stops Here ** Row & & Bicep Curl Narrow Push Up & Row





 

Comments

Post a Comment

Popular posts from this blog

Nothing But Sweat Workout by DailyHIIT

Image
Nothing But Sweat Workout Posted by Lisa-Marie   Warning : Invalid argument supplied for foreach() in /var/www/sites/bodyrock.tv/htdocs/wp-content/plugins/bodyrock.tv/wo-breakdown.php  on line  528 . Hi BodyRockers, . Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for one workout a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independ
Read more

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more