Heavy Supersets

In-Class

Warm-up: 3 Rounds of

5 Pullups

10 Pushups

15 Squats


Main Workout

Complete 3 Rounds of each couplet. Complete all 3 Rounds of one couplet before moving onto the next. Rest no more than 2:00 after each couplet. And avoid resting between the two movements within the couplet.*

Biceps:

6-8 BB Biceps Curls AHAP (Strict)

20 Alternating DB Biceps Curls 15/20

Rest 2:00


Triceps:

6-8 BB Skull Crushers AHAP

20 Resistance Band Triceps Ext M/H

Rest 2:00


Shoulders:

6-8 DB Strict Press AHAP

20 Lateral Raise 10/15

Rest 2:00


Cool Down:

Resistance Band Chest and Shoulder Stretch

Resistance Band Chest/Shoulder/Triceps Stretch


*If you are new to the workouts (less than 1 month) please complete 1/2 the reps with 1/2 the weight. This exercise format can make all of us too sore if we do too much.


Post weights used and thoughts to comments


At-Home

Complete 3 rounds of one couplet before beginning another. Rest 2:00 after each round. Avoid rest between movements of the same couplet.*

Biceps:

8-10 Slow count DB Biceps Curls Palms Upward 3 counts up/3 counts hold/3 counts down (Strict) 15/20 each

20 Alternating DB Biceps Curls 15/20

Rest 2:00


Triceps:

8-10 Slow Count DB Skull Crushers 15/20 - 1 dumbbell - (3 counts down/3 counts hold/3 counts up)

20 Resistance Band Triceps Ext M/H or OH Triceps Extension 15/20

Rest 2:00


Shoulders:

8-10 DB Strict Press AHAP

20 Lateral Raise 10/15

Rest 2:00


Cool Down:

Resistance Band Chest and Shoulder Stretch

Resistance Band Chest/Shoulder/Triceps Stretch

*If you are new to the workouts (less than 1 month) please complete 1/2 the reps with 1/2 the weight. This exercise format can make all of us too sore if we do too much.

Post weights used and thoughts to comments


Getting back to some heavy weights today!




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