W3D1

W3D1

WEEK 3: Day 1

WORKOUT: UPPER BODY

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WARM UP: Full Body 1

  • Overhead Squat Bender - 10
  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 10
  • Shoulder Rotations (Forward/Rear) - 10/way

 

WORKOUT:
BLOCK A -

  • BB Bench Press - 3 x 8
  • DB Incline Chest Press - 3 x 15
  • BB Bent Over Row - 3 x 8
  • Lat Pulldown - 3 x 15
  • Standing Overhead BB Press - 3 x 8
  • DB Lateral Raise - 3 x 15

 

SUPERSET: 3 Rounds

  • Flat Bar Spider Curl - 10
  • Flat Bar Skull Crusher - 10

 

CORE: 10min AMRAP

  • Hollow Body Reverse Crunch - 20
  • Weighted Standing Oblique Crunch - 20/side
  • Mountain Climber - 60

 

ENDURANCE:

  • 30-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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