Warm Up: 5 reps on all/ 5 minutes
- clubbell pullover: L/ R
- clubbell halo: L/ R
- clubbell over head triceps press: L/ R
Work: This will feature shoulders and arms. Chest & back will make their appearance in the Fitness portion of today's work out.
5 sets on ALL: super set each pairing
6 reps will be your "heavy" strength exercise & 12 reps will be your "light" volume exercise.
- Shoulders: barbell upright row/ dumbbell "V" front raise
- Triceps: dips/ cable push down
- Biceps: barbell curl/ seated dumbbell hammer curl
- Forearms: barbell wrist curl/ cable reverse curl
Work: Fitness: 10 minutes
Complete required reps every 2 minutes. Remaining time of 2 minutes is recovery.
Repeat the below 5X
- pull up: 10 reps
- push up: 20 reps
- jump lunge: 15R/ 15L OR body weight squat: 30 reps