Workout Monday 13/8/12

Another abbreviated workout for me today - duties for the active and involved father prevented anything more than...

Warm-up

16kg kettlebell complex - standard swing, one-arm swing, pull-throughs, halos.  Alternating sides, alternating hands, 10 minutes in total.

Squat

Five sets of eight reps.

Barbell front squats 65.5kg

Chest superset

Resistance band stretching/mobilisation for chest, shoulders and thoracic spine.

3 sets of 8 reps. 2 minutes rest between sets.

Barbell Bench press 65.5kg.
Resistance band bench flies.

Chest burnout

Five sets of ten reps. 15 second rest between sets.

Barbell bench press 35kg.

Shoulder/biceps/triceps superset

Three sets of ten reps.

Standing shoulder press (military press) 40kg.
Standing EZ bar curls - prone grip - 25kg.
Tricep pushdown - 35kg.

Warm-down

Five minutes foam roller.
15 minute brisk walk home.