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FRIDAY, NOV. 4: MA60 Upper Body (W6D5)

The Warm Up

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EXERCISEWarm Up Set 1Warm Up Set 2
Foam Roll Serratus Reach10 Reps10 Reps
Standing Arm Circles8 Reps • Each Direction8 Reps • Each Direction
Single Arm Slides w/ Rotation6 Reps Each6 Reps Each
Sidelying Thoracic Rotation8 Reps Each8 Reps Each


The Workout

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REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISESET 1SET 2SET 3SET 4
Hang w/ March8 Reps Each8 Reps Each8 Reps Each
Dumbbell Split Position Single Arm Rows 1:3:16 Reps Each6 Reps Each6 Reps Each6 Reps Each
DB Overhead March30 Sec30 Sec30 Sec30 Sec
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISESET 1SET 2SET 3SET 4
Bench Chest Supported Single Arm Rows6 Reps Each6 Reps Each6 Reps Each6 Reps Each
Band Half Kneeling External Rotations8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Waiter Walks20 YDs Each20 YDs Each20 YDs Each20 YDs Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISESET 1SET 2SET 3SET 4
Tall Kneeling Diagonal Band Pullaparts8 Reps8 Reps8 Reps8 Reps
Downdogs w/ Elevation and Depression8 Reps Each8 Reps Each8 Reps Each
Forearm Planks w/ Protraction and Retraction8 Reps Each8 Reps Each8 Reps Each
Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.