Part A: unless otherwise specified, 3 sets of 10 reps
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 15 reps1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, -3 sets of 15 -ALL Arms!
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Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Bench Dips
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Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
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ABS: (plus a little cardio)
Intervals of 30 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
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Mountain Climbers
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Deadbug
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Med Ball Partner Pass
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Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!
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Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
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