WORKOUT #18
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 DECLINE PUSH-UP x 6
A2 DIPS x 6-8
COMPLETE 3 ROUNDS
B1 LAT RAISE – HAMMER CURL x 12
B2 ONE ARM ROW x 8 EACH SIDE
COMPLETE 3 ROUNDS
C1 CRUNCHES x 20
C2 DB AROUND THE WORLD x12
C3 HIGH PLANK HOLD x 20 SEC
COMPLETE 3 ROUNDS
D1 DIAMOND PUSH-UP x 6
D2 TOE REACH x 20
COMPLETE 3 ROUNDS
PART A
COMPLETE 3 ROUNDS OF THE BELOW EXERCISES
A1 - DECLINE PUSH-UP
6 REPS
TAKE 3 SECONDS ON THE WAY DOWN TO THE GROUND THEN PUSH BACK UP FAST.
TAKE 3 SECONDS ON THE WAY DOWN TO THE GROUND THEN PUSH BACK UP FAST.
A2 - DIPS
6 - 8 REPS
PART B
COMPLETE 3 ROUNDS OF THE BELOW EXERCISES
B1-1 - LAT RAISE - HAMMER CURL
12 REPS
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
B1-2 - LAT RAISE - HAMMER CURL
12 REPS
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
THIS IS A TWO PART EXERCISE. FIRST YOU DO A LATERAL RAISE FOLLOWED BY A HAMMER CURL. THIS IS ONE REP.
B2 - ONE ARM ROW
8 REPS EACH SIDE
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - CRUNCHES
20 REPS
C2 - DB AROUND THE WORLD
12 REPS
C3 - HIGH PLANK HOLD
20 SECOND HOLD
PART D
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
D1 - DIAMOND PUSH-UP
6 REPS
D2 - TOE REACH
20 REPS