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  • gamefaceent212

Topside Workout


Warm up

3 rounds

:25 bands pull aparts

:25 bird dogs


3 rounds

:25 inch worm

:25 dead bugs


3 rounds

:25 sea turtles

:25 cobra & downward dog stretch


3 rounds

:25 arm circles

:25 kneeling push ups


250 m row


Workout

4 rounds

- 12 chest flys

- 12 nuetral grip db bench press


4 rounds

- 15 cable tricep push down

- 15 db bench press

- 15 db bicep curls


4 rounds

- 15 oh cable tricep extension

- 15 db incline bench press

- 15 db hammer curls


4 rounds

- 12 singe arm db press(each side)

- 12 shoulder taps (each side)


1000 m row


Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552


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