<  Day 10  >
A champion is someone who gets up when they can't.
Jack Dempsey
Cycling - easy does it, it's leg day
Core (5-15 minutes)
Stretching or Yoga (10 minutes)
Biceps / Back / Legs Supersets
Exercise:
Sets:
Reps:
Chin-ups
2
12-15
One Arm Dumbbell Row
2
12
Goblet Squat
2
12
The Sevens (Barbell curls)
2
7-7-7 *
Reverse Fly
2
12
Deadlifts
2
12
One arm seated curls
2
12
Kettle Bell Thruster
2
12
Weighted Walking Lunges
2
16
Reverse Grip Curls
2
12
Hammer Curls
2
12
Air Squats
1
100
* This means seven upper bicep, seven lower bicep, then seven full range of motion....hence a total of 21
Meditation / Relaxation (10 minutes)