OB-14
A.
Bench Press
4 x 10
*Use same weight from OB-7
B1.
DB Shoulder Press
4 x 12
Super-set
B2.
Pull-ups
4 x Max effort
C1.
Barbell curls
3 x 12-15
super-set
C2.
Tricep extension
3 x 12-15
D.
4 rounds
30 seconds work/10 seconds rest
flutter kicks
v-ups
bicycle kicks
Bench Press
4 x 10
*Use same weight from OB-7
B1.
DB Shoulder Press
4 x 12
Super-set
B2.
Pull-ups
4 x Max effort
C1.
Barbell curls
3 x 12-15
super-set
C2.
Tricep extension
3 x 12-15
D.
4 rounds
30 seconds work/10 seconds rest
flutter kicks
v-ups
bicycle kicks