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 35 exercises for 3%.
Rest Period 10 Seconds
Circuit: Warmup Set: 1 Exercise: 1
Instructions:
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Starting with your feet together, place your hands on the floor as close to your feet as you can. Slowly walk your hands away from your feet until you are in a push-up position, then walk your hands back
Sets for Inchworms:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 1 |