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