Warm Up: perform enough reps of the below exercises to get body heated.
Work: 3 sets on ALL
This is the final workout for the week & it should leave you swolled & bloated!!!
Super set each pairing
- Chest: flat OR incline barbell press: 10 reps/ cable OR dumbbell fly: 20 reps
- Back: cable row: 10 reps/ straight arm lat pull down: 20 reps
- Shoulders: dumbbell over head press: L/ R: 10 reps/ cable side raise: L/ R: 20 reps
- Core: ab wheel: 10 reps/ knees to elbows: 20 reps
Work: Fitness: 10 minutes
- perform 20 reps every minute for 10 minutes. Remaining time of minute is recovery.
- alternate exercises
- kettle double clean
- 2 hand over head swing