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


20 minute jog- Low intensity pace

Cool Down:

5 min walk

3 x 20 (Leg Levers/Supermans)


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>