8WeekProgram_Header (1).png

DYNAMIC WARMUP |  COOLDOWN |  WEEK 3 PAGEWELCOME PAGE

This week we are starting with an upper body workout. Some weeks, it's nice to get some swole biceps to start off your week. It's like flex Friday came a little early. There are 2 minutes worth of core exercises in between each major set. Do your best to try and get through without stopping. The other sets are designed for you to lessen the reps on the weighted movements each round and go heavier. Test your strength, but still make sure your form looks good! 

Equipment needed: two dumbbells + mat + bench

Set 1: 2 minutes of sit-up with twist


Set 2: [Round 1: 12 reps | Round 2: 10 reps | Round 3: 8 reps]

  1. DB bench press - single single double is 1 rep

  2. Decline mountain climbers (:30)

  3. DB bent over reverse flies


Set 3: 2 minutes of minutes of bicycle crunches


Set 4: [Round 1: 15 reps | Round 2: 12 reps | Round 3: 10 reps]

  1. DB arnold press

  2. Tuck up and over bench (:30)

  3. DB side lateral raise 


Set 5: 2 minutes of straight leg with hip hikes


Set 6: [Round 1: 12 reps | Round 2: 10 reps | Round 3: 8 reps]

  1. DB alternating shoulder press, both arms is 1 rep

  2. Incline diagonal mountain climbers (:30)

  3. DB bent over front raise