WORKOUT #14
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 DECLINE FLOOR PRESS x 12
A2 TRICEP EXTENSION x 6 – 8
A3 SUPERMAN ROWS x 12
COMPLETE 4 ROUNDS
B1 CURL TO PRESS x 12
B2 PENDLAY ROW x 8
B3 LAT RAISE x 12
COMPLETE 4 ROUNDS
C1 MARCHING PLANK x 30 SECONDS
A8 SIDE PLANK x 30 SECONDS EACH SIDE
COMPLETE 3 ROUNDS
PART A
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
A1 - DECLINE FLOOR PRESS
12 REPS
A2 - TRICEP EXTENSION
6 - 8 REPS
A3 - SUPERMAN ROWS
12 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - CURL TO PRESS
12 REPS
B2 - PENDLAY ROW
8 REPS
B3 - LAT RAISE
12 REPS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - MARCHING PLANK
30 SECONDS
C2 - SIDE PLANK
30 SECOND HOLD EACH SIDE