On Fridays
Upper body-focused
Station 1: 10 min lift
3 sets
1) 6/side Alternating Dumbbell Bench Press
rest 10 sec
2) 10 Curl to Press
rest 10 sec
3) 12-15 Dumbbell Upright Row
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
my weight
1- 30* kg db
2&3: 12* on right 16* on left
my progress: same weight but performed 2 extra reps each time
Station 2: 10 min lift
4 sets 1 set every 2:30
1) 6-8 Supinated Strict Pullup
rest 10 sec
2) 10-20 Push Ups
rest 10 sec
3) 40-60 sec Plank Shoulder Taps
Station 3: 10 min Lift
3 rounds
1) 12-20 Dumbbell Shrugs
rest 10 sec
2) 12-15 Straddle Plate Front Raise
3) 5/side Dumbbell Arm Bar
1 – 40kg DB
2- 15 kg plate
3 – 16 on right 20 on left
Station 4: 10 min Condition
3 rounds: 1R every 3min 20 sec
Min 1) 60 sec MAX jump rope/Jump Jacks
Min 2) 60 sec MAX Burpees Pull up
Min 3) 60 sec MAX Weighted Anchored Sit Up
my progress: 2 extra burpees compared to week 1
