Week 5 – Base Building – Monday

Monday- Upper Body

Warm up:

Cardio 5 minutes

3 x 12 Reps. (External Shoulder Rotations/Big arm Circles)

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3 x 8 Reps. (Push ups, light weight pull downs)

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Weights

3 x 12-15 Reps. (Incline Dumbbell Press/Push ups/Dumbbell Bicep Curls)

Incline DB Chest Press

3 x 12-15 Reps. (Pull Downs/Bent Over Rows/Bench dips)collage_20140302190645039_20140302190813535 (640x640)Bent Over Row

 

Cardio

20 minutes – Moderate intensity (increase speed or incline) Walk or Jog

Cool Down

5 minute walk

3 x (20 sit ups/12 back extensions)

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Stretch

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