Summer Upper Body Push
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 | ||||
| 1 | Huggers | 0.0 | 0 | :30 | 0 | ||||
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 | ||||
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 0 | :21 | 0 | ||||
| 1 | Inchworms | 0.0 | 3 | 30 | |||||
Push 1 | |||||||||
| 1 | Dumbbell Bench Press | 25.0 | 10 | 30 | |||||
| 1 | Dumbbell Chest Fly | 20.0 | 10 | 30 | |||||
| 2 | Dumbbell Bench Press | 25.0 | 10 | 30 | |||||
| 2 | Dumbbell Chest Fly | 20.0 | 10 | 30 | |||||
| 3 | Dumbbell Bench Press | 25.0 | 10 | 30 | |||||
| 3 | Dumbbell Chest Fly | 20.0 | 10 | 30 | |||||
| 4 | Dumbbell Bench Press | 25.0 | 10 | 30 | |||||
| 4 | Dumbbell Chest Fly | 20.0 | 10 | 30 | |||||
Push 2 | |||||||||
| 5 | Dumbell Front Raise | 10.0 | 10 | 30 | |||||
| 5 | Dumbbell Side Raises | 10.0 | 10 | 30 | |||||
| 6 | Dumbell Front Raise | 10.0 | 10 | 30 | |||||
| 6 | Dumbbell Side Raises | 10.0 | 10 | 30 | |||||
| 7 | Dumbell Front Raise | 10.0 | 10 | 30 | |||||
| 7 | Dumbbell Side Raises | 10.0 | 10 | 30 | |||||
Push 3 | |||||||||
| 8 | Dumbbell Tricep Burnouts | 70.0 | 6 | 30 | |||||
| 8 | Dumbbell Tricep Burnouts | 70.0 | 6 | 30 | |||||
| 8 | Dumbbell Tricep Burnouts | 70.0 | 6 | 30 | |||||
Cardio | |||||||||
| 9 | Rest Period | 0.0 | 1 | 2:00 | 0 | ||||
| 9 | Outdoor Walk | 0.0 | 1 | 57:12 | 0 | ||||
| 9 | Cool Down | 0.0 | 1 | 2:00 | 0 | ||||