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  • gamefaceent212

‘Hammer Away’


(5, 10, 15, 20) means do 5 reps of each exercise, then 10 reps , then 15. Continue this all the way to to 20 reps of each exercise before going to the next station.


Each station equals 50 reps of each exercise


Warm up

(5, 10, 15)

Leg swings (each side)


(5, 10, 15)

Good mornings

Bicep curls (very light)


(5, 10, 15)

Shoulder taps

Sea turtles 🐢


(5, 10, 15)

Db bent over row (light)

Stationary side lunge


Workout

(5, 10, 15, 20, 25)

Hammer curl

Underhand barbell bent over row


1:00 row or ski


(5, 10, 15, 20, 25)

Db skull crusher

Push up w/hands on bench


1:00 row or ski


(5, 10, 15, 20, 25)

Lat pull-down w/underhand grip

Db pullover (light weight w/high reps)


1:00 row or ski


(5, 10, 15, 20, 25)

Overhead tricep extension w/cable

Incline db press w/neutral grip


1:00 row or ski


(5, 10, 15, 20, 25)

Seated row

leg lifts


1:00 row or ski



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