DAY 2: Upper Body Lift
Warm up:
DB External Rotations – 15 per arm
DB Around the World’s – 15 reps
Push ups – 10 reps
Repeat for 2-3 rounds
Circuit #1: 4 sets
Incline DB Chest Press – 10 reps
Incline DB Curls – 12 reps
Incline Plate Press – 10 reps
Superset #2: 4 sets
Leaning Cable Lateral Raise – 10 reps per arm
Lying Rear Delt Flyes – 12 reps per arm
Circuit #3: 3-4 sets
Close Grip Lat Pull Down – 10 reps
Straight Arm Lat Pulldown – 15 reps
Elevated Bicep Cable Curls – 12 reps
Circuit #4: 3-4 sets
KB Suitcase Deadlifts – 12 reps
KB Upright rows – 12 reps
KB Single arm bent over row – 10 reps per arm