Warm up – row machine 5 min
Core
Spider crawls
3 sets of 15
One-arm high pulley cable side bend
3 sets of 15 each
3/4 sit up
3 sets of 15
Frog crunches
3x 15
Chest (30-60 sec rest b/t sets)
Cable chest presses
3 sets of 15
Cable flyes
3 sets of 15
Shoulders (30-60s rest b/t sets)
Arnold DB press
1 warm up set
3 sets 12-15
Russian twist
1 warm up set
3 sets 12-15
Overhead slam
60 sec
(how many can you do in 60 sec?)
Front DB raise/upright row super
1 warm up set
3 sets @ 10-12 reps
Burpees
3 sets 12-15 reps
Cool down – row machine 5 min
You want to be using a heavy enough weight/resistance for each of these exercises so that you fatigue by the last rep.
Let me know your feedback and how you and your muscles like it!
🙂
aubreyeicher 