OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Arms, shoulders, abs --- use moderate controllable weight for all exercises. Employ 3 second eccentric contractions and 1.5 rep principle (all the way down, come back up half way, go down again, then all the way up. Thats 1 rep) last set of each exercise.


Exercises

Set 1: 4 rounds
Weights: Moderate
Rope Tricep Push Down
10 reps
Rest
Rest
1 min 15 secs

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 4 rounds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
1 min 30 secs

Set 4: 4 rounds
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 min 15 secs

Set 5: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 1 round
Weights: Moderate
Barbell Preacher Curls
12 reps
Rest
Rest
1 min 15 secs

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 4 rounds
Left Plank Cable Pulls
12 reps
Right Plank Cable Pulls
12 reps
Rest
Rest
1 minute

Set 10: 1 round
Transition
Transition
45 seconds

Set 11: 4 rounds
Hanging L Raises
Hanging L Raises
12 reps
Rest
Rest
1 minute

Set 12: 4 rounds
Weighted Russian Twists
12 reps
Rest
Rest
1 minute

Set 13: 3 rounds
Dolphin Dog
Dolphin Dog
1 min 15 secs
Rest
Rest
1 minute


Related Workouts

  • Hold that Bar
    Hold that Bar
    1 hour, Moderate
  • Burn
    Burn
    1 hr 9 mins 20 secs, Intense
  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • 60 Minute Head-to-Toe
    60 Minute Head-to-Toe
    1 hour, Moderate
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • Core Burst
    Core Burst
    53 mins 15 secs, Intense

To do this workout, please create an account or log in.



You Might Also Like

D.J.'s Purgatorio - # Warm Up

D.J.'s Purgatorio - # Warm Up

Casual Ic_time_32x32 15 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine
12 Week MASSacre - B/B/A (Phase 1)

12 Week MASSacre - B/B/A (Phase 1)

Intense Ic_time_32x32 56 mins  
Full Body   Ic_workout_dumbbell_32x32 Strength Machine, Dumbbell, Barbell, Bench, Pull Up Bar
12 Week MASSacre - Legs (Phase 2)

12 Week MASSacre - Legs (Phase 2)

Intense Ic_time_32x32 43 mins  
Lower Body   Ic_workout_dumbbell_32x32 Barbell, Dumbbell, Pull Up Bar, Chair
12 Week MASSacre - Abs (Phase 2)

12 Week MASSacre - Abs (Phase 2)

Intense Ic_time_32x32 33 mins  
Core  
Shoulders And Back

Shoulders And Back

Intense Ic_time_32x32 117 mins  
Shoulders   Ic_workout_dumbbell_32x32 Barbell, Dumbbell
Bicep Iso (CS)

Bicep Iso (CS)

Intense Ic_time_32x32 15 mins  

Workout Categories