Search

TRAIN INSANE THURSDAY

Train Insane Thursday Bodybuilding styel!!!

Chest, Triceps and Biceps! 💪

***** Reminder*** There is NO 6:30am class on Thursday or Bodyweight WOD. Go out for a Run/walk and Or do some form of outdoor activity in the sunshine! OR you can always repeat a previous AT HOME WOD from weeks prior.

Chest:

1. Floor Press 3x15

2. One Arm Floor Press, 3x 15 Each arm

3. Squeeze Press 3x 12

https://www.youtube.com/watch?v=w2SGFYNvs14

4. Super Set

DB Floor Fly 3x12 /Max Rep Push ups

https://youtu.be/AM6pUVHLLd8



TRICEPS:

1. SUPER SET:

Lying DB Tricep Extension

Lying Close Grip DB Press

https://www.youtube.com/watch?v=SQ6_8exMujc


2. 2 Arm Over head Tricep Ext 3 x 12

https://www.youtube.com/watch?v=zKkfGUYJMaA


3. DB Tricep Kick Back 3 x 12


BICEPS:

1. 3 Sets of DB 21's

https://www.youtube.com/watch?v=iN6psnpUubk


2. 3 Sets of DB Hammer Curl 21's

https://www.youtube.com/watch?v=qbD2P6wt_5s


4. DB Concentration Curls 3 x 12 each arm

https://www.google.com/search?q=db+concentration+curls&oq=db+concen&aqs=chrome.0.0j69i57j0l6.4414j0j9&sourceid=chrome&ie=UTF-8#kpvalbx=_q_x7XuC0JISQ_QamnqnIDg36





149 views0 comments

Recent Posts

See All

Monday, JUNE 30TH 2014, MAX EFFORT FITNESS OFFICIALY OPEND FOR BUISNESS!!! ITS BEEN 8 WONDERFUL YEARS AND I CANT THANK YOU ALL ENOUGH!!! HERE IS TO MANY MANY MORE!! THANK YOU~!! ;-) Strength: Bench P

Max Effort Turns 8! WOW 8yrs! Happy Anniversary Max Effort and to all the members old and new for making this anniversary possible! Reminder! Wear a MEF Shirt today to celebrate 8yrs! Partner WOD BUY

Strength: Deadlift 5x5 (increase weight from last week) Conditioning: 15min Amrap 200m Run 15 Sumo Deadlift High Pull(115/75)(95/65) 10 pull up 15 Goblet Squats (55/35)(45/25)