SESSION 5

PECTORAL, BICEPS, TRICEPS

SESSION 5

PECTORAL, BICEPS, TRICEPS

1. ACTIVATION

4 EXERCISES. NO REST. REPEAT ACTIVATION BLOCK x2

JUMPING JACK

10 REPETITIONS

KNEE UP

10 REPETITIONS

SCISSORS

10 REPETITIONS

PUSH-UP + KNEE ON THE FLOOR

10 REPETITIONS

NO REST

REPEAT 2 TIMES ACTIVATION BLOCK

2. PECTORAL AND SHOULDERS EXERCISES

4 EXERCISES. 40 SEC REST. REPEAT x3 EACH EXERCISE. 

 ELEVATED PUSH-UP  

10 REPETITIONS 

REST 40»

3 SERIES

  DELTOIDE L

10 REPETITIONS 

REST 40»

3 SERIES

  DELTOIDE Y

20 REPETITIONS 

REST 40»

3 SERIES

  FRONT SHOULDERS

20 REPETITIONS 

REST 40»

3 SERIES

  LATERAL SHOULDERS

20 REPETITIONS 

REST 40»

3 SERIES

3. BICEPS AND TRICEPS CIRCUIT

4 EXERCISES. 60 SEC REST AFTER CIRCUIT. REPEAT CIRCUIT x3 

  1/4

DIPS

  1/4

DIPS  

10 REPETITIONS 

  2/4

TRICEPS EXTENSION

  2/4

TRICEPS EXTENSION  

10 REPETITIONS 

  3/4

TRICEPS EXT. KNEE

  3/4

BICEPS  

10 REPETITIONS 

  4/4

BICEPS  

  4/4

BICEPS ROWING  

10 REPETITIONS 

REST 60»

REPEAT CIRCUIT x3 

CONGRATS, LEGANZ HERO!

CONGRATS, LEGANZ HERO!