1A Alternating Dumbbell Bench Press
Sets: 2 Reps: 8 (each arm) Tempo: 30X Rest: 60 sec.
1B Bulgarian Split Squat
Sets: 2 Reps: 8 (each leg) Tempo: 30X Rest: 60 sec.
2A Seated Cable Row
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 sec.
2B Lateral Raise w/ External Rotation
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 sec.
3 Kneeling Medicine Ball Reverse Woodchop
Sets: 2 Reps: 10 Tempo: 311 Rest: 60 sec. |
| 1A Alternating Dumbbell Bench Press |
| Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up [1], and then lower it back to your chest. Now press the other weight [2], and lower it back down. That's one rep. |
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| 1B Bulgarian Split Squat |
| Stand a few feet in front of a bench, bend one knee, and rest the top of your foot on the bench [1]. Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg and then switch legs and repeat. |
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