Week 7 – Tri-Sets- Monday

Monday- Upper Body

Warm up:

Cardio 5 minutes

3×12 (External Shoulder Rotations/Lateral Raises)

3×8 (Push ups, light Seated Row)


3×12-15 (Dumbbell Over Head Press/Lateral Raise/Assisted Pull Up Machine)

3×12-15 (Underhand grip Bent Over Row/Dumbbell Rear Deltoid Fly/Push ups *on a medicine ball for experience)


20mins- Moderate intensity (increase speed or incline) Walk or Jog

Cool Down

5 min walk

3x (20 sit ups/12 back extensions)


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