Warm up
3 rounds
:20 pvc shoulder pass throughs
:20 pvc behind the head shoulder press
3 rounds
:20 inchworm
:20 Superman
3 rounds
:20 db bent over row
:20 high plank
3 rounds
:20 bicycle
:20 butterfly crunch
Workout
2 exercises to target 1 muscle group. You will do an exercise for :30 and immediately follow it up with a second exercise on the same muscle group for :30 and you will take a :30 second rest. The 1st exercise will be lighter, or targeted a smaller muscle. Its purpose is to pre-exhaust the muscle for the main exercise. The second exercise will involve more muscles but within the same chain.
Workout
4 rounds
:30 tricep cable push down
:30 bench
:30 rest
4 rounds
:30 hammer curls (light)
:30 underhand lat pull-down
:30 rest
4 rounds
:30 plank
:30 butterfly sit up
:30 rest
4 rounds
:30 db skull crushers on bench (2 dumbbells/light)
:30 neutral grip DB bench (moderate weight)
:30 rest
4 rounds
:30 bicep curls on incline bench
:30 seated row
:30 rest
4 rounds
:30 side plank
:30 side sit up
:30 rest
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