FRIDAY, NOV. 4: MA60 Upper Body (W6D5)
The Warm Up
EXERCISE | Warm Up Set 1 | Warm Up Set 2 |
Foam Roll Serratus Reach | 10 Reps | 10 Reps |
Standing Arm Circles | 8 Reps • Each Direction | 8 Reps • Each Direction |
Single Arm Slides w/ Rotation | 6 Reps Each | 6 Reps Each |
Sidelying Thoracic Rotation | 8 Reps Each | 8 Reps Each |
The Workout
REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.
Circuit 1
EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
---|---|---|---|---|
Hang w/ March | 8 Reps Each | 8 Reps Each | 8 Reps Each | — |
Dumbbell Split Position Single Arm Rows 1:3:1 | 6 Reps Each | 6 Reps Each | 6 Reps Each | 6 Reps Each |
DB Overhead March | 30 Sec | 30 Sec | 30 Sec | 30 Sec |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 2
EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
---|---|---|---|---|
Bench Chest Supported Single Arm Rows | 6 Reps Each | 6 Reps Each | 6 Reps Each | 6 Reps Each |
Band Half Kneeling External Rotations | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
Waiter Walks | 20 YDs Each | 20 YDs Each | 20 YDs Each | 20 YDs Each |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 3
EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
---|---|---|---|---|
Tall Kneeling Diagonal Band Pullaparts | 8 Reps | 8 Reps | 8 Reps | 8 Reps |
Downdogs w/ Elevation and Depression | 8 Reps Each | 8 Reps Each | 8 Reps Each | — |
Forearm Planks w/ Protraction and Retraction | 8 Reps Each | 8 Reps Each | 8 Reps Each | — |
Give yourself 30 seconds – 1 minute of rest between.