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Description

Here's a quick, but effective upper body workout that will add some intensity into your life. You will need medium to heavy weighted Dumbbells, & a pull up bar. The last round is a tough one!


Exercises

Set 1: 1 round
Alternating Side Planks
Alternating Side Planks
12 reps
Y-T-A
Y-T-A
12 reps
Rest
Rest
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
12 reps
Bird Dog
Bird Dog
12 reps
Rest
Rest
20 seconds

Set 2: 1 round
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
12 reps
Rest
Rest
15 seconds
5 Way Push-Ups
5 Way Push-Ups
10 reps
Rest
Rest
15 seconds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Overhead Press
Weights: Heavy
Overhead Press
10 reps
Rest
Rest
20 seconds
Dumbbell Renegade Rows
Weights: Heavy
Dumbbell Renegade Rows
10 reps
Rest
Rest
20 seconds
Push-Up and Rotation
Push-Up and Rotation
10 reps
Rest
Rest
20 seconds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Overhead Press
Weights: Heavy
Overhead Press
Reps until failure
Rest
Rest
30 seconds
Dumbbell Renegade Rows
Weights: Heavy
Dumbbell Renegade Rows
Reps until failure
Rest
Rest
30 seconds
Fast Push-Ups
Fast Push-Ups
Reps until failure
Rest
Rest
30 seconds
Pull-Ups
Pull-Ups
Reps until failure


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