Week 6 – Tri-Sets – Monday

Monday – Upper Body

Warm up:

Cardio 5 minutes

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

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


3 x 12-15 Reps. (Dumbbell Bench Press/Dumbbell Fly/Bent Over Rows)

3 x 12-15 Reps. (Pull Downs/Bent Over Rows/Dumbbell Overhead Press)


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

Cool Down

5 minute walk

3 x (20 sit ups/20 reverse crunches/12 back extensions)


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