IWS Endurance Phase Day 2

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Endurance Phase

Upper Body
Phase 2 - Day 2

Upper Body Dynamic Warm-Up

Movements

This warm up is a circuit so perform each movement back to back, no rest in between movements. Repeat for 2 rounds. Take 45 second rest after each set.

Row Machine (level 5-7) = 1 set x 10 minutes total time

Resistance Band Pull Apart (2 sets x 10 Reps).

Resistance One Arm Band Row (2 sets x 18 Reps each arm).

Inchworms (2 sets x 8 Reps).

Bodyweight Russian Twist (2 sets x 15 Reps Per Side).

Watch the video to see how each movement is performed.

Movements

Dumbbell Over Head Press
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0

Pike Push Ups
Sets: 4. / Reps: 30s / Tempo: xxx / Rest: 45s

Notes: Superset.

Movements

Cable Chest Press
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0s

Bodyweight Push-Ups
Sets: 4. / Reps: 30s. / Tempo: 020 / Rest: 45s

Notes: Superset. Push up can start on Knees

Movements

Cable Face Pull
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0

30 degree Y raises
Sets: 4. / Reps: 10. / Tempo: 421 / Rest: 45s

Notes: Superset. Use a bench for Y raises.

Movements

Strait Arm Pull Down
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0s

Assisted Pull-Ups
Sets: 4. / Reps: 10s. / Tempo: 202 / Rest: 45s

Notes: Superset.

Movements

Rope Cable Curls
Sets: 3. / Reps: 10. / Tempo: 202 / Rest: 0

Rope Cable Tricep Extension
Sets: 3. / Reps: 10. / Tempo: 202 / Rest: 45s

Notes: Superset.

Post Resistance Training Cardio

30 minutes total time

Hearth Rate: Zone 3

Incline level 3 (If using a treadmill)

Notes: You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.