Fat Burning Upper Workout

5 sets OB Chest press. 90lb Shoulder taps plank inclined Push-ups with knee tucks 5 sets Seated machine row. 80lb Db woodchops. 10lb Bb ez reverse grip row. 80lb 3 sets Plank with arm lifts. 10b Db lateral side raises. 10lb Alternating side planks with weights. 10lb 3 sets, last set failure Db hammers curls. 10lb Machine dip machine. 110lb Alternative circuit 5 sets Machine inclined chest press. 120lb Shoulder taps plank inclined Push-ups with knee tucks 5 sets Seated cable row. 90lb Ball woodchops. 6kg Bb bent over row. 80lb 3 sets Inclined plank with arm lifts. 6lb Bb wide uprightrow. 40lb Inclined alternating side planks. 10lb 3 sets, last set failure Db hammers curls. 15lb Machine dip machine. 210lb

Exercises

Seria 1: 1 runda

Warm-Up Cycling

3 minuty

Rest

40 sekundy

Seria 2: 5 rund

Ciężary: Lekki

Barbell Bench Press

25 powtórzenia

Transition

5 sekundy

Plank with Shoulder Taps

30 sekundy

Rest

10 sekundy

❤️ Umiarkowany (Strefa 2)

Push-Up Knee Tucks

35 sekundy

Rest

30 sekundy

Seria 3: 1 runda

Transition

30 sekundy

Seria 4: 5 rund

Ciężary: Umiarkowany

Seated Cable Row

25 powtórzenia

Transition

5 sekundy

Dumbbell Woodchops

50 sekundy

Ciężary: Umiarkowany

Barbell Reverse Grip Rows

25 sekundy

Rest

30 sekundy

Seria 5: 1 runda

Transition

30 sekundy

Seria 6: 3 rund

Ciężary: Lekki

Plank with Dumbbell Arm Lifts

35 sekundy

Transition

5 sekundy

Dumbbell Lateral Shoulder Raises

25 powtórzenia

Transition

5 sekundy

Alternating Side Planks

40 sekundy

Rest

30 sekundy

Seria 7: 3 rund

Ciężary: Lekki

Hammer Curls

25 powtórzenia

Rest

10 sekundy

Seria 8: 3 rund

Ciężary: Umiarkowany

Cable Tricep Push Down

25 powtórzenia

Rest

10 sekundy

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