Circuit: 
- Dumbbell push press
- Bicycle crunches
- Lateral & front raises 

Superset:
- Cable curl 
- Rope pushdown

Circuit: 
-  Renegade row
- Ab rollouts
- Archer push-up

Stair-master: 10 minute HIIT

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-Stand holding a dumbbell in each hand
-Raise the dumbbells out to the side laterally, then lower
-Raise the dumbbells to the front, then lower
-Repeat

Lateral and front raises

Circuit

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Superset

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row (10 each side)

- Start with your hands just outside shoulder width
- Roll the barbell out keeping your core engaged 
- Don’t let your hips dip
- Pull the barbell back

Ab rollouts

Perform a pushup with your weight shifted to one side and the other extended
-Repeat back and forth for both sides

Archer pushups (4 each direction

1 Minute high intensity then 1 minute recovery pace x 5

Day 6 Gym - Upper circuits

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