IIFYM "If It Fit Your Macros"

Wednesday WOD

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Today’s WOD was Upper Body and Back.
I changed up a few exercises from Monday’s WOD.
I like this 6 days/2 day split.

Comments or suggestions are greatly appreciated 🙂

Upper Body and Back Workout

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Cardio:  Stairmill 25 min = 270 calories

Machine Chest Fly 50 lb.
Seated Lat Pulldown  70 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 40 lb. (20 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Triceps Cable Pushdown 30 lb.
Cable Seated Low Row 70 lb.
Back Raise
Dumbbell Bicep Curl Standing 25 lb. (12.5 lb.x 2)
Dumbbell Tricep kickbacks 25 lb. (12.5 lb.x 2)
Dumbbell Bicep Hammer 25 lb. (12.5 lb.x 2)
Dumbbell Tricep extension standing 12.5 lb.

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