Have a Workout you want to share?

[Anton's Key]

If you have a workout you want to share post it here! PM me if you have any questions
Here's one of mine I'm going to write it up the way I do for myself (except the parentheses)
WARMUP-
15Pull-ups
20chin-ups
10 push ups slowly on the bench
======== REST 30s after sets!
50 V-ups (I don't know what their really called u just lay on your back and raise your legs then take them down to 6in above the ground and back up)
Forearm curls with weights-30l 20r
bar curl- barx10-10(add 10pounds to both sides)x5-15 (total of 15 on both sides)x5
Bench- barx10-5x10-10x10-15x5-20x3-25x3-30x1 (this is my max :P)
sit ups- 100
chin-ups-20
pull-ups-20
calf raises ( I do these until I can't two times. I usually hold a 45 pound weight over my head while I do these)
Bag grabs(Grab the punching bag-pick it up over your shoulder put it back down) - 25
Squats (I usually go fairly randomly as far as adding weight on. But I go 10-8-6-5-4-3-2-1 with what ever I put on)
Lunges- no weight- 30
Lunges- Weight- 20 (45 pound weight)
=================================
Stretch and 5min. jog

[Vocabulous]

hour on the heavy bag.