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Description

Upper back, biceps and shoulders


Exercises

Set 1: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
15 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 3 rounds
Flying Supermans
Flying Supermans
10 reps
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
15 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
15 reps

Set 4: 1 round
Transition
Transition
45 seconds

Set 5: 2 rounds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
10 reps


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