DAY 5: Upper Body Circuit Training
Circuit #1:
12 seated DB Curl to Press
15 seated overhead tricep extensions
Single arm DB swings – 15 reps per arm
12 DB Bent over row to tricep kick back
Repeat 3x
Underhand Grip Smith Machine Rows – choose a weight for 10 reps, and then increase weight for each of the sets indicated – 30-45 second rest between sets. This should go fast
4 sets of 8,6,4,6
Circuit #2:
Kneeling single arm cable high rows – 12 reps per arm
Single arm tricep horizontal pull downs – 12 per arm
Side plank rear delt raises – 10 reps per side
15 squatting cable Cohen Curl (brace elbows on inside of knees and curl to chest)
repeat 3x
Seated Lateral Raise Complex:
5 single arm lateral raises – right
5 single arm lateral raises – left
5 lateral raises – both
superset
10 push ups
repeat 3x
Circuit #3:
10 DB push up to renegade row to jump
15 lying upright rows
30 bicycle crunches
repeat 3x