Cover Ready Workout Challenge

Horizontal Push/Pull

Workout Date: June 18, 2018 Total Workout Time: ________________

Program Recommendations

Incline Bench Press

Block A - 4 round - 0:00

Sets Reps Weight Notes

Set #1 6
Set #2 6
Set #3 6
Set #4 6

Dumbbell Bent-Over Row

Block A - 4 round - 0:00

Sets Reps Weight Notes

Set #1 10 lbs
Set #2 10 lbs
Set #3 10 lbs
Set #4 10 lbs

Flat Dumbbell Bench Press Circuit - 4 round

Sets Reps Weight Notes

Set #1 10
Set #2 10
Set #3 10
Set #4 10

Batwing Circuit - 4 round

 Sets Weight Time Notes
Set #1 00:00:45
Set #2 00:00:45
Set #3 00:00:45
Set #4 00:00:45

Isometric Hold of the weight on the top position. Shoulders down and back, and chest up.

Cable Fly Middle

Circuit - 4 round

Sets Reps Weight Notes

Set #1 10-12
Set #2 10-12
Set #3 10-12
Set #4 10-12

Face Pull Circuit - 4 round

Sets Reps Weight Notes

Set #1 10-12
Set #2 10-12
Set #3 10-12
Set #4 10-12

Energy System Work (Cardio) Rest: --:--

minutes

Sets Time Notes

Set #1 00:30:00

30-45 min of Slow Steady Cardio (65-70% of max heart rate, or 130-150 BPM (beats per
minute).

Advantages of Steady-state Training:

-Increase general physical preparedness (GPP)

-Decrease delayed onset of muscle soreness (DOMS)
-Increase heart health
-Decrease stress
-Help maintain healthy joints/muscles
-Increase energy levels
© Copyright 2018 Don Saladino