Upper Body Push
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Inchworms | 0.0 | 1 | 10 | |||||
| 1 | 0.0 | 1 | 00:30 | 5 | |||||
| 1 | Overhead Lat Stretch | 0.0 | 1 | 00:20 | 5 | ||||
| 1 | Huggers | 0.0 | 1 | 00:30 | 5 | ||||
| 1 | Jumping Jacks | 0.0 | 1 | 00:20 | 10 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | 00:30 | 0 | ||||
Group 1 | |||||||||
| 1 | Barbell Bench Press | 90.0 | 10 | 20 | |||||
| 1 | Dumbbell Chest Fly | 25.0 | 10 | 20 | |||||
| 2 | Barbell Bench Press | 130.0 | 10 | 20 | |||||
| 2 | Dumbbell Chest Fly | 30.0 | 10 | 20 | |||||
| 3 | Barbell Bench Press | 150.0 | 10 | 20 | |||||
| 3 | Dumbbell Chest Fly | 35.0 | 10 | 20 | |||||
| 4 | Barbell Bench Press | 170.0 | 6 | 20 | |||||
| 4 | Dumbbell Chest Fly | 40.0 | 10 | 20 | |||||
Group 2 | |||||||||
| 1 | Alternating Dumbbell Shoulder Press | 12.5 | 10 | 20 | |||||
| 1 | Dumbbell Side Raises | 12.5 | 10 | 20 | |||||
| 2 | Alternating Dumbbell Shoulder Press | 17.5 | 10 | 20 | |||||
| 2 | Dumbbell Side Raises | 15.0 | 10 | 20 | |||||
| 3 | Alternating Dumbbell Shoulder Press | 22.5 | 10 | 20 | |||||
| 3 | Dumbbell Side Raises | 15.0 | 10 | 20 | |||||
Group 3 | |||||||||
| 1 | Dumbbell Incline Bench Press | 25.0 | 10 | 20 | |||||
| 1 | Dumbbell Incline Skull Crusher | 25.0 | 10 | 20 | |||||
| 2 | Dumbbell Incline Bench Press | 35.0 | 10 | 20 | |||||
| 2 | Dumbbell Incline Skull Crusher | 35.0 | 10 | 20 | |||||
| 3 | Dumbbell Incline Bench Press | 45.0 | 10 | 20 | |||||
| 3 | Dumbbell Incline Skull Crusher | 35.0 | 10 | 20 | |||||
Group 4 | |||||||||
| 1 | Dumbbell Tricep Burnouts | 90.0 | 6 | 30 | |||||
| 2 | Dumbbell Tricep Burnouts | 90.0 | 6 | 30 | |||||
| 3 | Dumbbell Tricep Burnouts | 90.0 | 6 | 20 | |||||
Core | |||||||||
| 1 | Mountain Climber | 0.0 | 10 | 10 | |||||
| 1 | Alternating Leg Lower | 0.0 | 10 | 10 | |||||
| 2 | Mountain Climber | 0.0 | 10 | 10 | |||||
| 2 | Alternating Leg Lower | 0.0 | 10 | 10 | |||||
| 3 | Mountain Climber | 0.0 | 10 | 10 | |||||
| 3 | Alternating Leg Lower | 0.0 | 10 | 20 | |||||
Upper Body Push
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 |