Movements:
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
Dumbbell Over Head Press & Pike Push Ups
Notes:
*** Superset***
Dumbbell Over Head Press
Pike Push Ups
Cable Chest Press & Bodyweight Push-Ups
Notes:
*** Superset***
Cable Chest Press
Bodyweight Push-Ups
Cable Face Pull & 30 Degrees Y Raises
Notes:
***Superset. Use a bench for Y raises.***
Cable Face Pull
30 degree Y raises
Strait Arm Pull Down & Assisted Pull-Ups
Notes:
*** Superset***
Strait Arm Pull Down
Assisted Pull-Ups
Rope Cable Bicep Curls & Rope Cable Tricep Extensions
Notes:
*** Superset***
Rope Cable Bicep Curls
Rope Cable Tricep Extension
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.
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