W1D2

W1D2

WEEK 1: Day 2

WORKOUT: PUSH

____________________

WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Push Ups - 50

 

WORKOUT:

BLOCK A -

  • BB Incline Bench - 12,12,10,10
  • Flat Machine Chest Press - 12,12,10,10
  • DB Flat Fly - 15,12,10,10
  • DB Shoulder Press - 12,12,10,10

 

SUPERSET 1 -

  • Cable Upright Row - 12,12,10,10
  • Cable Overhead Tricep Extension - 12,12,10,10

 

SUPERSET  2 -

  • Cable Rear Delt Fly  - 15,12,10,10
  • Cable SA Reverse Grip Pressdown - 15,12,10,10/side

 

CORE: 10min AMRAP

  • Banded Kneeling Crunch - 20
  • Banded Kneeling Oblique Crunch - 15/side
  • DB Resisted Flutter Kicks - 40

 

FINISHER: 3 Rounds

  • Battle Rope Waves - 30sec
  • Tricep Dips - 30sec
  • Push Ups - 30sec

 

BUY OUT:

  • Burpee - 20

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