All posts filed under “Workouts

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Wickes 10/14

Dynamic warmup Stair master 10 min Poor mans reverse hyper 4×10 Superset 4×10 DB bench @70# BB bent row @135# Superset 4×10 Incline BB bench @145# Pull-ups Superset cable machine 4×10 Wide grip neutral grip row Single arm straight pull down 1hr Racquetball Sauna

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Wickes 10/11/19

Buddy workout from the Ranger RAW Pt book 1 hour racquetball as warmup 3×10 Turkish getups each side @35# 1 min rest Ground based combo twist (30 sec each hand, 25 sec each hand, 20 sec each hand), total 2:30 nonstop work. Repeat 4x @45#… Read More

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Wickes 10/10/19

Arm blast 30 minutes of racquetball to warm up 4x 10 Seated DB curls @35# 4x 10 seated hammer curls @40# Superset 4×10 Cable tricep kickbacks Single arm overhead DB tricep extension @35# Superset 4×10 Preacher curl @70# Low incline cambered bar skull crusher @80#… Read More