WORKOUT #6
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A STEP OR BENCH
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 CURL TO PRESS x 10
A2 BIRD DOG x 12
COMPLETE 3 ROUNDS
B1 ONE ARM ROW x 10
B2 UPRIGHT ROW x 10
B3 BENCH PUSH-UPS x 8
B4 TRICEP OVERHEAD EXTENSION x 8
COMPLETE 3 ROUNDS
C1 LATERAL RAISE x 8
C2 BICEP CURLS x 12
COMPLETE 4 ROUNDS
PART A
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
A1 - CURL TO PRESS
10 REPS
A2 - BIRD DOG
12 REPS EACH
PART B
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
B1 - ONE ARM ROW
10 REPS EACH SIDE
B2 - UPRIGHT ROW
10 REPS
B4 - TRICEP OVERHEAD EXTENSION
8 REPS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - LATERAL RAISE
8 REPS
C2 - BICEP CURLS
12 REPS