Workout 3

upper body

Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

 

• Machine plate loaded pulldowns

• Machine plate loaded rows

• Cable close grip seated rows

• Cable wide grip pulldowns

• Rope pullovers

• Incline dumbbell bench press

• Flat smith machine bench press

• Barbell standing shoulder press

• One arm dumbbell lateral raises 

• Rear cable flys
  
  Bonus round
   

• Dumbbell bicep curls 

• Barbell curls

• Dumbbell hammer curls

​

   finish with the following​

​

• Planks 

• Side planks

• Crunches

• Leg raises

• Scissor kicks

3 rounds - 1 minute each round

​

​

​