TUESDAY
*5 min. dynamic warm up*
CARDIO:
- 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF)
BACK:
- SA seated row (R. side)... 3 sets x 15 reps
- SA seated row (L. side). .. 3 sets x 15 reps
- BB bent over row.. 3 sets x 15 reps
BICEPS X SHOULDERS:
- BB bicep curl to overhead press ... 3 sets x 12 reps
- Barbell curls... 3 sets x 15 reps
- DB bent over rear deltoid flys .. 3 sets x 15 reps
ABS:
... TIMER: 25 SEC ON X 12 SEC OFF
- Standing DB boxer punches
- Suicide planks
- Mountain climbers
KEY:
BB= Barbell
DB= Dumbbell
KB= Kettlebell
SA= Single Arm
SL= Single Leg
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