DAY 3: Back, Arms and Core

DAY 3: Back, Arms and Core

Warm up: 500m rower machine

Circuit #1: 3-4 rounds

12 cable crossover rear delt flyes

12 kneeling cable crossover lat pulldowns

12 kneeling wide grip lat pull downs

Superset #2: 3-4 rounds

12 Incline DB hammer curls

12 incline DB Skull Crushers

Superset #3: 3 rounds

12 seated cable rows with rope attachment

15 seated cable face pulls

Circuitt #4: 3 rounds

12/arm bent over tricep kick backs

20 alternating renegade rows

10 tricep push ups on bench

Core Circuit: 3 rounds

20 bosu crunches

20 medicine ball twists

20 flutter kicks

20 criss crosses

15 reverse crunches