Week 8 – Tri Sets – Monday

Monday- Upper Body

Warm up:

Cardio 5 minutes

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

3 x 8 (Push ups, light weight pull downs *pull ups for experienced)


3 x 20-25 Reps. (Dumbbell Incline Bench Press/Dumbbell Flat Bench Fly/Assisted Pull ups)


3 x 20-25 Reps. (Bent Over Rows/Upright Rows/Dumbbell Overhead Press)

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

Cool Down

5 Minute walk

3 x (20 Sit Ups/20 Boot Taps/12 Back Extensions)


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