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