Merry Muscle
Merry Muscle
UPPER BODY EMPHASIS
1. Flat DB or BB bench press
3 x 6-8 (Phase 2: 4 sets)
Rest 2 minutes
Filler: Cross body reach with single leg adductor stretch x 3-5 breaths each side
2A. DB chest supported row
3 x 8-10 (Phase 2: 10-12 reps)
2B. 1-rack squat to box
3 x 8-10 RL (Phase 2: 10-12 reps)
Rest 30-60 seconds
3A. DB lateral raise
2 x 10-12 (Phase 2: lower 2 counts)
3B. Half kneeling DB isometric Pallof hold
2 x 5-6 breaths RL (Phase 2: 6-8 breaths)
IF TIME ARM BURNER:
Perform 3x through, starting with 12 reps of each, 10 reps of each, then 8 reps of each. If you want to keep going, continue down the decreasing rep ladder with 6, 4, 2.
- Alternating biceps curl in wall squat with head rotation
- Triceps pullover from 90 90
- Rear delt fly from stacked side plank