Summer Upper Body Pull
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 | ||||
| 1 | Shoulder Rolls | 0.0 | 0 | :20 | 0 | ||||
| 1 | Huggers | 0.0 | 0 | :21 | 0 | ||||
| 1 | Active Quad Stretch | 0.0 | 0 | :30 | 0 | ||||
| 1 | Inchworms | 0.0 | 3 | 0 | |||||
Pull 1 | |||||||||
| 1 | Dumbbell Romanian Deadlift | 25.0 | 10 | 30 | |||||
| 1 | Dumbbell Bench Supported Row | 25.0 | 10 | 30 | |||||
| 2 | Dumbbell Romanian Deadlift | 25.0 | 10 | 30 | |||||
| 2 | Dumbbell Bench Supported Row | 25.0 | 10 | 30 | |||||
| 3 | Dumbbell Romanian Deadlift | 30.0 | 10 | 30 | |||||
| 3 | Dumbbell Bench Supported Row | 30.0 | 10 | 30 | |||||
| 4 | Dumbbell Romanian Deadlift | 140.0 | 10 | 30 | |||||
| 4 | Dumbbell Bench Supported Row | 40.0 | 10 | 30 | |||||
Pull 2 | |||||||||
| 1 | Barbell Bentover Row | 25.0 | 10 | 30 | |||||
| 1 | Dumbbell Shrugs | 30.0 | 10 | 30 | |||||
| 2 | Barbell Bentover Row | 30.0 | 10 | 30 | |||||
| 2 | Dumbbell Shrugs | 35.0 | 10 | 30 | |||||
| 3 | Barbell Bentover Row | 35.0 | 10 | 30 | |||||
| 3 | Dumbbell Shrugs | 40.0 | 10 | 30 | |||||
Pull 3 | |||||||||
| 1 | Dumbbell Bicep Burnouts | 50.0 | 6 | 30 | |||||
| 1 | Dumbbell Bicep Burnouts | 50.0 | 6 | 30 | |||||
| 1 | Dumbbell Bicep Burnouts | 50.0 | 6 | 30 | |||||
Cardio | |||||||||
| 1 | Rest Period | 0.0 | 1 | 2:00 | 0 | ||||
| 1 | Outdoor Walk | 0.0 | 1 | 30:00 | 0 | ||||
| 1 | Cool Down | 0.0 | 1 | 2:00 | 0 | ||||
Summer Upper Body Pull
You have completed 1 of 27 exercises for 4%.
Huggers
Circuit: Shoulders 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 | 1 | :30 |
| 2 | 0.0 | 1 | :30 |