Week 7 ·
W7D1

WEEK 7: 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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