Upper Body Pull
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | 0.0 | 1 | 00:30 | 10 | |||||
| 1 | Overhead Lat Stretch | 0.0 | 1 | 00:15 | 5 | ||||
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 5 | ||||
| 1 | Huggers | 0.0 | 1 | 00:30 | 10 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 30 | ||||
Set 1 | |||||||||
| 1 | Barbell Bentover Row | 90.0 | 10 | 10 | |||||
| 1 | Dumbbell Rear Fly | 15.0 | 10 | 20 | |||||
| 2 | Barbell Bentover Row | 110.0 | 10 | 10 | |||||
| 2 | Dumbbell Rear Fly | 20.0 | 10 | 20 | |||||
| 3 | Barbell Bentover Row | 120.0 | 10 | 10 | |||||
| 3 | Dumbbell Rear Fly | 22.5 | 10 | 20 | |||||
| 4 | Barbell Bentover Row | 130.0 | 10 | 10 | |||||
| 4 | Dumbbell Rear Fly | 25.0 | 10 | 20 | |||||
Set 2 | |||||||||
| 1 | Lat Pulldowns | 110.0 | 10 | 30 | |||||
| 1 | Dumbbell Pullover | 35.0 | 10 | 30 | |||||
| 2 | Lat Pulldowns | 135.0 | 10 | 30 | |||||
| 2 | Dumbbell Pullover | 40.0 | 10 | 30 | |||||
| 3 | Lat Pulldowns | 150.0 | 10 | 30 | |||||
| 3 | Dumbbell Pullover | 45.0 | 10 | 30 | |||||
Set 3 | |||||||||
| 1 | Dumbbell Bench Supported Row | 40.0 | 10 | 30 | |||||
| 1 | Dumbbell Bicep Curls | 25.0 | 10 | 30 | |||||
| 2 | Dumbbell Bench Supported Row | 45.0 | 10 | 30 | |||||
| 2 | Dumbbell Bicep Curls | 27.5 | 10 | 30 | |||||
| 3 | Dumbbell Bench Supported Row | 50.0 | 10 | 30 | |||||
| 3 | Dumbbell Bicep Curls | 30.0 | 10 | 30 | |||||
Set 4 | |||||||||
| 1 | Dumbbell Bicep Burnouts | 70.0 | 6 | 20 | |||||
| 2 | Dumbbell Bicep Burnouts | 70.0 | 6 | 20 | |||||
| 3 | Dumbbell Bicep Burnouts | 70.0 | 6 | 10 | |||||
Core | |||||||||
| 1 | Deadbug | 0.0 | 10 | 10 | |||||
| 1 | Russian Twist | 12.0 | 10 | 20 | |||||
| 2 | Deadbug | 0.0 | 10 | 10 | |||||
| 2 | Russian Twist | 10.0 | 10 | 20 | |||||
| 3 | Deadbug | 0.0 | 10 | 10 | |||||
| 3 | Russian Twist | 0.0 | 10 | 30 | |||||
Cardio | |||||||||
| 1 | Stationary Bike | 0.0 | 1 | 20:00 | 0 | ||||
Upper Body Pull
You have completed 1 of 24 exercises for 4%.
Huggers
Rest Period 10 Seconds
Circuit: Warmup Set: 1 Exercise: 2
Instructions:
Starting with your arms out wide in a T position, swing them inward as if giving yourself a hug and swing them back out. Repeat while alternating which arm is on top
Starting with your arms out wide in a T position, swing them inward as if giving yourself a hug and swing them back out. Repeat while alternating which arm is on top
Sets for Huggers:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 0 | :30 |