John Phung

Ab Wheel

• 5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes

Barbell Curl

• 45 lb: 10
• 75 lb: 10
• 100 lb: 7,7
• 45 lb: 12

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10
• 120 lb: 7
• 90 lb: 5
  • Drop set.
• 70 lb: 10
  • Drop set.

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10
• 120 lb: 7
• 90 lb: 5
  • Drop set.
• 70 lb: 10
  • Drop set.

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 10
• 90 lb: 7
• 70 lb: 5
  • Drop set.

Cable Hammer Curls - Rope Attachment

Super set with tricep pushdowns.

• 32.5 lb: 12,12,12,12,12

Triceps Pushdown - Rope Attachment

Super set with cable hammer curls.

• 32.5 lb: 12,12,12,12,12