Paddlefish Pumped Up
8, 5, 3 - Lift heavy, increase your weight, increase your strength!
| Muscle set | Exercise | Option | Stretches/ |
|
| Red | db Bench Press | Pec Major | ||
| db Flys | Pec Major | |||
| db One Arm Row | bend same side knee to engage the hips/ rotation | |||
| db Curl | bb Curl | Bicep | ||
| Wall Squat | Wall Squat w/ Ball | |||
| Blue | Lunge | Squat | Quad | |
| c Straight Pull Down | Back Lat | |||
| Incline Sit Up | Ball Crunch | Ab | ||
| db Reverse Fly | db Seated Reverse Fly | Delt Posterior | ||
| Upside Down Supermans | do these holding weight with reps | Ab | ||
| Green | bb Bench Row | c Seated Row | ||
| Pullups / Hangs | c Lat Pull Down | Back Lat | ||
| db Shoulder Raise | side or cross as well | Delts | ||
| db Tri Raises | Triceps | |||
| ball Leg Overs | cant find a pic, legs straight & perpendicular to body/ground | Obliques |
c = cord
bb = bar bell
db = dumbell
- = other
