top of page
  • gamefaceent212

"Front, Back, Side to Side"








Warm up

3 rounds

12 DB Chest flys (light)

12 DB pull overs (light)

12 DB side bends (light)


3 rounds

12 DB Chest flys (moderate)

12 DB pull overs (moderate)

12 DB side bends (moderate)


Workout

3 rounds

20 DB Bench Press (moderate/light)

20 DB Bent over rows (moderate/light)

20 Walking ab twist with plate (35/25)(25/10)


3 rounds

15 Incline DB Bench Press (moderate/heavy)

15 1-arm bent over row on bench (moderate/heavy)

15 side sit ups (each side)


4 rounds

15 lat pulldowns

12 dips (roman chair or 15 on box)


4 rounds

12 seated rows (heavy)

12 seated rows (light)

24 push ups





Online Self Defense Course



17 views0 comments

Recent Posts

See All

Comentários


Post: Blog2_Post
bottom of page