Week 11 – Circuts – Thursday

Thursday Upper body

Warm up

5 min. cardio

3×12-15 (External Shoulder Rotations, Internal Shoulder Rotations)

Weights-try to increase your weights, don’t think about the circuit.

2 x 8-12 (Assisted Pull Ups/Assisted Dips)

2 x 12-15 (Fly Machine/Reverse Fly Machine)

Circuit 3 Rounds

20 Bench Press

20 Over Hand Bent Over Rows

00:45 Second Plank

20 Arm Haulers

Cardio

20 minute jog- Low intensity pace

Cool Down:

5 min walk

3 x 20 (Leg Levers/Supermans)

Stretch!

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