W29/D5 Arms & Abs

EACH TRAINING SESSION COMES WITH 5 PARTS AND SHOULD BE COMPLETED AS FOLLOWS: •WARMUP- Begin with foam rolling and stretching each body part listed for 30 seconds each. From there, move onto the warmup circuit and perform each of the exercises listed back to back with no rest for 2 rounds. The goal here is to get your body ready for movement so don’t worry about going fast. **REST 1 MINUTE BEFORE MOVING ON TO THE PYRAMIDS** •PYRAMIDS- These are your primary movements where the focus is on gaining power and strength. With the first exercise, you will perform it as fast as you can with proper form on the eccentric part with normal speed on the concentric. As the reps decrease your weight will increase. Be sure to give yourself enough rest between sets. Anywhere from 45 seconds to 2 minutes depending on how heavy you decided to lift. After the first pyramid exercise, move onto the reverse one. Here, you will be starting off with your heaviest weight and dropping the weight each time the set reps go up. Again, give yourself enough rest between each set - 45 seconds to 2 minutes. **REST 1-2 MINUTEs BEFORE MOVING ON TO THE SUPERSETS** •SUPERSETS- **A superset is 2 exercises performed back to back with minimal rest between the 2 exercises in the set.**This portion has 2 supersets. You are going to do the first superset 3 times resting 30 seconds between each round. Once you finish the first superset, rest for 1 minute and move onto the 2nd superset. Same directions apply to this second one as the first. **REST 1 MINUTE BEFORE MOVING ON TO THE FINISHER** •FINISHER- This is the last portion of your workout. It is meant to push you to give it that last bit of effort. Set a timer for 3 minutes and alternate between the 3 exercises every 30 seconds. •COOLDOWN- When you finish the last portion you will move to the cooldown. Hold each specified stretch for the time stated. CONGRATS!! YOU HAVE COMPLETED YOUR WORKOUT!