Strength Training:
Upper Body Circuit #1 (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 205x 4x8
- Dips: 3x10, 1x9, 4x8
Upper Body Circuit #2 (every 3:30):
- DB Y Raises: 20x 4x10
- DB Face Pulls: 40’s x 4x10
- Push Ups: 4x10 (add a rep each workout)
Shoulders and Arms Circuit (every 3:30):
- Seated DB Lateral Raises: 35’s x 3x12
- Single Arm DB Curls: 35x 3x12
- Skull Crushers: 100 x 3x12
Forearms Superset (every 4:00):
- Three-Way Forearm Levers: 5 x 3x10
- Wrist Rollers: 30x 3x2 (1 forward, one backward)
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