8WeekProgram_Header (1).png

DYNAMIC WARMUP |  COOLDOWN WEEK 7 PAGE |  WELCOME PAGE

Ending the week with Upper Body again. Straight flexin' on a Friday. 

Equipment needed: mat + block + dumbbells

Set 1: (3 x 12-15 reps)

  1. Commando jacks
  2. Lying DB J curl to arnold press
  3. Block boat figure eight
  4. Static DB hold shoulder press with opposite arm pressing, each side

Set 2 (3 x 12-15 reps)

  1. DB offset mountain climbers, each side :30
  2. DB seated overhead tricep extensions
  3. Scissor kicks
  4. Static halfway hold DB bicep curl with opposite arm curling, each side

Set 3: (3 x 12-15)

  1. Alternating outside mountain climber (:30)
  2. DB alternating shoulder openers, each side
  3. Straight leg DB crunches
  4. Static halfway hold DB tricep kickback with opposite arm kicking back, each side