Upper Body Bonanza (day 2)

Warm up

3 rounds

:25 band pull aparts

:25 db chest flys

3 rounds

:25 7 arm circles on each side

:25 push up with rotation

8 sets

12 tricep push down

1 inch with push up

Workout

4 rounds

12 bench press on exercise ball

12 pikes on the exercise ball

1 * 25 bicep curls

4 rounds

15 overhead tricep extensions

15 incline db bench press

1 * 25 bicep curls

4 rounds

20 tricep dips

20 db hex press (light)

1 * 1:00 calve on plate 

4 rounds

20 m sled push (heavy)

20 hammer curls

1 * 1:00 calve on plate 

Self Defense Simulated attack

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