THURSDAY

Warm Up: 5 minutes

- 5 reps on ALL

- clubbell halo: L/ R

- clubbell pull over: L/ R

- kettle bell hi pull: L/ R

Work: Full/ Lower Body Compound: light - medium poundage

- 5 sets/ 5 reps on ALL

- perform 2 Full body compound exercise of choice

Work: Upper Body

- Shoulders: barbell upright row: 5 sets/ 5 reps

- Shoulders: dumbbell over head press: 5 sets/ 20 reps

- Triceps: dips: 5 sets/ 5 reps

- Triceps: cable over triceps press: 5 sets/ 20 reps

- Biceps: alternating dumbbell curl: 5 sets/ 5 reps

- Biceps: wide grip cable curl: 5 sets/ 20 reps

Work: Fitness: 12 - 20 minutes

- cardio piece of choice

work: 1 minute

recovery: 1 minute

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