Tuesday

Heavy and light weights Upper body focus, feel free to adjust workout to you. First two rounds: Heavy, light, heavy Final round: All heavy I use a home gym with various stations, so if machine is in the exercise name, that is what I mean. Heavy are 3 sets of 6-8 reps, the rest are 3 sets of 15, except exercises without weights.

Exercises

Seria 1: 1 runda

Biceps Stretches

20 sekundy

Tricep Stretches (Stand)

20 sekundy

Chest Openers

20 sekundy

Shoulder Stretches

40 sekundy

Big Forward Arm Circles

15 sekundy

Big Reverse Arm Circles

15 sekundy

Small Forward Arm Circles

15 sekundy

Small Reverse Arm Circles

15 sekundy

Bench Press(heavy)

1 minuta

Isometric Bicep Curls(heavy)

3 minuty

reverse grip barbell curl

4 minuty

Tricep Kickbacks(heavy)

3 minuty

Barbell Bent-Over Rows

4 minuty

Tricep Extensions

3 minuty

Shoulder Shrugs(heavy)

3 minuty

Barbell Shoulder Press

4 minuty

Push-Ups

1 minuta

Barbell Bicep Curl to Press

3 minuty

Sit-Ups

1 minuta

Rest

1 min 30 sek

Seria 2: 1 runda

Bench Press (heavy)

1 minuta

Hammer Curls(heavy)

3 minuty

Barbell Bicep Curls

4 minuty

Tricep Push Ups

3 minuty

barbell tricep extension

4 minuty

Overhead Press(heavy)

3 minuty

barbell shrugs

4 minuty

Diamond Push Ups

1 minuta

Barbell Reverse Curl to Press

4 minuty

Bench Press(heavy)

1 minuta

Rest

1 minuta

Seria 3: 1 runda

Barbell Bicep Curls(heavy)

3 minuty

Barbell Bent-Over Rows(heavy)

3 minuty

barbell shrugs(heavy)

3 minuty

Bench Press(heavy)

1 minuta

Rest

1 minuta

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