Tuesday

Heavy and light weights Upper body focus, feel free to adjust workout to you. First two rounds: Heavy, light, heavy Final round: All heavy I use a home gym with various stations, so if machine is in the exercise name, that is what I mean. Heavy are 3 sets of 6-8 reps, the rest are 3 sets of 15, except exercises without weights.

Exercises

Set 1: 1 ronde

Biceps Stretches

20 seconden

Tricep Stretches (Stand)

20 seconden

Chest Openers

20 seconden

Shoulder Stretches

40 seconden

Big Forward Arm Circles

15 seconden

Big Reverse Arm Circles

15 seconden

Small Forward Arm Circles

15 seconden

Small Reverse Arm Circles

15 seconden

Bench Press(heavy)

1 minuut

Isometric Bicep Curls(heavy)

3 minuten

reverse grip barbell curl

4 minuten

Tricep Kickbacks(heavy)

3 minuten

Barbell Bent-Over Rows

4 minuten

Tricep Extensions

3 minuten

Shoulder Shrugs(heavy)

3 minuten

Barbell Shoulder Press

4 minuten

Push-Ups

1 minuut

Barbell Bicep Curl to Press

3 minuten

Sit-Ups

1 minuut

Rest

1 min 30 sec

Set 2: 1 ronde

Bench Press (heavy)

1 minuut

Hammer Curls(heavy)

3 minuten

Barbell Bicep Curls

4 minuten

Tricep Push Ups

3 minuten

barbell tricep extension

4 minuten

Overhead Press(heavy)

3 minuten

barbell shrugs

4 minuten

Diamond Push Ups

1 minuut

Barbell Reverse Curl to Press

4 minuten

Bench Press(heavy)

1 minuut

Rest

1 minuut

Set 3: 1 ronde

Barbell Bicep Curls(heavy)

3 minuten

Barbell Bent-Over Rows(heavy)

3 minuten

barbell shrugs(heavy)

3 minuten

Bench Press(heavy)

1 minuut

Rest

1 minuut

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