GET PUMPED For Fall #2: Chest and Bicep focus
Added 2017-08-22 22:59:23 +0000 UTCGET PUMPED for Fall #2
Chest and biceps
Weights
Ball
16” plyo box
Warmup 30:30
1. Lateral lunge and reach
2. Walk out pushups
3. Pike glute raise to plank knee tucks
4. Chair squat to forward fold
5. Roll back to stand
6. Frog pumps
HIIT TABATA 20:10 each move 2x 4 minutes
1. Plank hop to bicep curl
2. 2 Lateral hop SL 2 pushup burpee
3. SL T-arm bicep curls
4. Deficit rev lunge upright chest press (goalpost arms)
Circuit 1: 30:10 3x (6 min)
1. Rev Grip Dynamic SL Pushups
2. Alt Rev Lunge Hammer Curls
3. Squat Bicep Curl to stand and front press
Tabata Pair time pyramid - 20:10 30:10 40:10 50:10 50:10 40:10 30:10 20:10 (6 min)
1. Alt goblet curtsy lunge press up to squat press out
2. Alt SA plank hop to sumo squat concentration curl
HIIT TABATA 20:10 each move 2x 4 minutes
1. Plank hop to bicep curl
2. Lateral hop 2 SL pushup burpee
3. SL T-arm bicep curls
4. Deficit rev lunge upright chest press (goalpost arms)
Circuit 2: 30:10 3x (6 min)
1. Close grip chest press
2. Roll back Incline pushup box jump
3. Switch foot mtn climber Arnold press
Tabata Pair time pyramid - 20:10 30:10 40:10 50:10 50:10 40:10 30:10 20:10 (6 min)
1. Ball pike to knee tuck to pushup
2. Ball squeeze shoulder taps
Burnout:
8 bicep makers
8 decline pushup toe taps
6 bicep makers
6 decline pushup toe taps
4 bicep makers
4 decline pushup toe taps
2 bicep makers
2 decline pushup toe taps
