Supersets Upper

Warm Up 2 Rounds:

200 M Run/Row

1:00 Plank Hold

Resistance Band Shoulder/Chest Stretches


Then complete each superset 3 times.

Biceps/Triceps

5-8 Strict Chin Ups (Modification)

8-10 OH DB Triceps Ext AHAP (As Heavy as Safely Possible)


Chest/Back

5-8 Stability Ball DB Chest Press AHAP

8-10 BB Wide Grip Bent Row AHAP


Shoulders

5-8 OH DB Press (Strict) AHAP

8-10 Stability Ball DB Rear Delt Raises AHAP


Cool Down:

Child's Pose with Shoulder Stretch

Chest/Shoulder Stretches


Complete 3 rounds of one superset before beginning another. Rest 2-3 Minutes between each round, of the same superset. And no more than 3-4 minutes between different supersets. Complete each superset exactly as written, (except for beginners).


***Less than 3 weeks = 2 Rounds with light weight

***Less than 3 months = All rounds with lighter weight


Post weights and thoughts to comments



Bro time. Oh the caption contest we could have with this...


77 views5 comments
COMMUNITY.jpg