Workout Six, Eighteen, Thirty

Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout, 
Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase. 

Workout 6, 18, 30

Workout 6

1. Warm up: 

2. 1 mile Max. Incline- Speed: Elevation: Time:

3. 50 Upright Dumbbell Rows- Weight: Time:

4. 50 Dumbbell Chest Flys- Weight: Time:

5. 50 Front Raises- Weight: Time:

6. 50 Close Grip Triceps Presses- Weight: Reps:

7. 50 Hammer Curls- Weight: Time:

8. 50 Boxer Sit Ups- Weight: Time:

9. Stretching 

Total Workout Time:

Workout 18

1. Warm up: 

2. 1 mile Max. Incline- Speed: Elevation: Time:

3. 50 Upright Dumbbell Rows- Weight: Time:

4. 50 Dumbbell Chest Flys- Weight: Time:

5. 50 Front Raises- Weight: Time:

6. 50 Close Grip Triceps Presses- Weight: Reps:

7. 50 Hammer Curls- Weight: Time:

8. 50 Boxer Sit Ups- Weight: Time:

9. Stretching 

Total Workout Time:

Workout 30

1. Warm up: 

2. 1 mile Max. Incline- Speed: Elevation: Time:

3. 50 Upright Dumbbell Rows- Weight: Time:

4. 50 Dumbbell Chest Flys- Weight: Time:

5. 50 Front Raises- Weight: Time:

6. 50 Close Grip Triceps Presses- Weight: Reps:

7. 50 Hammer Curls- Weight: Time:

8. 50 Boxer Sit Ups- Weight: Time:

9. Stretching 

Total Workout Time:

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