W4/D3 Upper body

Circuit 1 4 x 12 Alternating Arnold press 4 x 16 Alternating supinated grip row 4 x 10 Dumbbell sit up press Circuit 2 4 x 20 21's curls 4 x 12 Dumbbell reverse fly 4 x 30 sec. Shoulder press hold Circuit 3 3 x 16 Alternating chest press to toe touch 3 x 12 Skull crusher jackknife 3 x 30 sec. Loaded hold the world