Upper Emphasis
Upper Emphasis
FULL BODY STRENGTH B
1. Dumbbell bench press
4 x 10-8-6-4
Optional 5th set x10
Rest 2 minutes
Suggested filler: Half kneeling ankle prying + hip flexor stretch
2A. Dumbbell reach and row
3 x 8-10 RL
2B. Goblet pause squat
3 x 8-10
Pause 3-5 seconds
Rest 30-60 seconds
3A. Single arm overhead dumbbell press
2-3 x 8-10 RL
3B. Side lunge to hammer curl
2-3 x 10-12
3C. Hollow body hold with band pull apart
Rest 60 seconds
IF TIME FINISHER: Shoulder Time
4x: 60 seconds each, 45 seconds each, 30 seconds each, 15 seconds each
- Dumbbell push press
- Dumbbell upright row
- Dumbbell rear fly