WORKOUT OF THE WEEK: Upper Body

*The workout of the week is going to be a mixture of Pyramid Training and Giant Sets! Enjoy*

Set #1: Perform one set of each, then repeat (so...lat pull, then push ups, then plank, repeat)

• Lat Pull Down (set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps)
• Push Ups (set 1= 30, set 2= 25, set 3= 20, set 4= 15)
• Standing Plank + Leg Kick for 1 min

Set #2: Perform one set of each, then repeat

• Low Row (set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps)
• Assisted Chin Ups (set 1= 30, set 2= 25, set 3= 20, set 4= 15)
• Leg Raises for 1 min

Set #3: Perform one set of each, then repeat

• DB Shoulder Press (set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps)
• DB Bicep Curls (set 1= 30, set 2= 25, set 3= 20, set 4= 15)
• Decline Standing Plank + Knee Raise for 1 min (feet on bench, bend leg bring knee to elbow)

Set #4: Perform one set of each, then repeat

• Cable Upright Rows (set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps)
• Low back extension (set 1= 30, set 2= 25, set 3= 20, set 4= 15)
• Weighted leg raises (lay on bench, put 5lb db in between feet, raise UP then down) for 1 min

Set #5: Perform one set of each, then repeat

• Bar Skull Crushers (set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps)
• Diamond Push Ups (set 1= 30, set 2= 25, set 3= 20, set 4= 15)

CARDIO (40 mins)
20 mins of HIGH intensity Interval Training on Stair Master
Program: Manual
1 min @ level 4-7
2 min @ level 10-20
Repeat for 20 mins

20 min of STEADY state training on Treadmill
Program: Manual
Incline @ 10-15
Speed @ 2.5-3.8
Climb that hill!!!!

~Jessica~