All Around Upper Body Workout 5


More motivation.

30 minutes interval ellipticals

CIRCUIT
3 sets of 20

5 lbs dumbbells. Front Raises, Lateral Raises, Butterflies, Shoulder Press, and Hanging Circles (shoulder free weight warm up)

+

15 lbs dumbbells. Laying down bench press 4 neg. + 1 explosive pos.,

+

15 lbs. dumbbells. Downward facing rows.

3 sets 10 pull ups + dips

3 sets of 20 Bench(40 lbs) + standing rows(40 lbs) + 3 sets of 10 dumbbell lateral raises (5 lbs)

CIRCUIT x3
Cross Cable Lateral Raises 10 lbs x5
Lower Cable Flys 10 lbs x 10
Wide Grip Pull Downs 50 lbs x20
Cross Cable Lateral Raises 10 lbs x5

Incline Chest Press
15 lbs dumbbell
3 sets 20

Lower Back Twists
5 sets of 10

Straight Leg Lifts
3 sets of 20

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