"Who Do We Hate..." Chest and Arms

The college football national championship game is tonight with the Oregon Ducks playing the Ohio State Buckeyes. Though I am not attached to either team, I do have to admit that I am pulling for the Ducks. First, the Ducks have never won the championship and I think it would be cool to share that love a bit. Second, a good friend, former workout partner, and fellow GoRuck sufferer is a HUGE Michigan fan. In his honor, I will refrain from rooting for OSU.

Today's quote is from Billy Bob Thornton from the movie "Bandits":

"Beavers and Ducks!"

Workout: Chest and Biceps
Morning Session:
HIIT Spin Bike, 25 minutes
Abdominal Crunch, 100 repetitions
Afternoon Session:
Warm-Up:
Trunk Twist, 20 repetitions
Laying Medicine Ball Chest Pass, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Body Weight +50 lbs., 5 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
Barbell 21 Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!