Third Annual Christmas Eve ANTIBODYFAT Workout

***Put those cookies and high cal family foods to use creating some gains!!

1)      5×20 xcable fly warmup pre pump, superset with 5×25 push-ups between each set



2)      Incline Bench press 8×8, superset straight bar curls 8×12
(90 seconds between sets)



3)      Flat dumbbell press 4×12 superset inclined dumbbell flies 4×8 heavy, superset clap pushups 4×12
(60 seconds between each giant set)



4)     Inclined bench dumbbell press 8×8, superset hammer curls 8×8
(60 seconds between supersets)


5)      Preacher curls (static) 4×5 (7 second tempo) superset diamond grip push-ups 4xfailure
(No rest)


6)      8×8 barbell squats (45 seconds between sets)



7)     8×15 leg press, superset 8×25 calf raise (on leg press)

8)     10 deadmill sprints

Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley