3/21 - PT I - goblet squats 3x15, calf raise 3x15, 13m shadowboxing/Muay Thai
PT II - 3 rounds on the focus mitts + set of chinups
3/20 - PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12) Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12) Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12) Shadowboxing/Muay Thai (13 minutes)
PT II - 45m grappling/stretching/ground mobility/partner drills
PT II - 3 rounds on the focus mitts + set of chinups
3/20 - PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12) Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12) Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12) Shadowboxing/Muay Thai (13 minutes)
PT II - 45m grappling/stretching/ground mobility/partner drills
45 years old/awesome - Bodybuilding.com - Over 40 Amateur Of The Week: Ninette Terhart:
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