Eat Clean, Train Dirty

Switching things up! I’m excited to get back to lifting heavy, hitting the pavement, and making some serious progress.

WARM UP: 10 min elliptical

BACK (3 sets)

*Barbell Row 65#-8

*Rear Delt Fly 12#-10

*Back Extensions 20#-10

*Plank w/ dumbbell row + Burpee 12#-10

*Seated cable row-10

*Lat pull downs-10

BICEPS (3 sets)

*Curls 15#-10

*Static hold w/ curl 12#-10

*Wide Grip Curl 12#-10

*Hammer Curls 15#-10

*21s 12#

*Barbell Curl 35#-8

CARDIO: Hills on elliptical 15 min

TIME: 70 min

BURN: 505 cal

WATER: 32 oz