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Description

Routine upper core workout in 3 rotations of 6 exercises focusing on several muscle groups.


Exercises

Set 1: 3 rounds
Bench Press
Bench Press
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
One Armed Row - Right
20 seconds
One-Armed Row - Left
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Supermans
Supermans
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Side Bends
Side Bends
20 seconds
Side Bends
Side Bends
20 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Crunches
Crunches
30 seconds
Rest
Rest
30 seconds

Set 7: 3 rounds
Dumbbell Fly
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
30 seconds

Set 9: 3 rounds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
30 seconds

Set 10: 3 rounds
Overhand Lat Pulldown
30 seconds
Rest
Rest
30 seconds

Set 11: 3 rounds
Neck Shrug
30 seconds
Rest
Rest
30 seconds

Set 12: 3 rounds
Crunches
Crunches
30 seconds
Rest
Rest
30 seconds

Set 13: 3 rounds
Incline Press
30 seconds
Rest
Rest
30 seconds

Set 14: 3 rounds
Rowing Machine
Rowing Machine
30 seconds
Rest
Rest
30 seconds

Set 15: 3 rounds
Biceps Curl Row
30 seconds
Rest
Rest
30 seconds

Set 16: 3 rounds
Deadlifts
Deadlifts
30 seconds
Rest
Rest
30 seconds

Set 17: 3 rounds
Shoulder Press
30 seconds
Rest
Rest
30 seconds

Set 18: 3 rounds
Crunches
Crunches
30 seconds
Rest
Rest
30 seconds


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