Prayer to Satan

  • Warm up:
  • 5 sets, stability ball  crunches.
  • 5 sets, rows.
  • Sprint.
  • One set of each exercise, one after the other – so hammer curls, pull-downs, rows, no rest between them, a minute of uphill jogging and start again.
  • 3 sets, 40lb weights, hammer curls.
  • 7 drop sets, hammer curls.
  • 3 sets standing cable rope pull-downs, 65 lbs.
  • 7 sets, standing cable rope pull-downs, 50lbs.
  • Rows, 10 sets, 85lbs.
  • Then, after that . . .
  • 3 sets, weighted squats, one 45lb weight.
  • Stretch.
  • Hail Satan.
  • Eat a banana.
  • Blog about it.

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