Warm up:
- 2 sets 30-40 reps clamshells (each side) - at home
- 2 sets 30 donkey kicks (each leg) - at home
- 2 minute free style skipping
- 1 minute elbow plank hold (mix of front plank and RKC)
- 1 minute side elbow plank hold (each side)
- Light shoulders mobility
Back & Upper Back Workout:
- 5 sets of 3-4 reps chin ups (from standing position)
- 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
- 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
- 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm
HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)
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