Week 3 - Day 1 | Upper Body Strength + HIIT

by Chris Pruitt

Warm-up

  • 1 min jumping jacks
  • 10 arm circles (forward and backward)
  • 10 wall push-ups
  • 10 band pull-aparts

Workout

  1. Dumbbell Incline Bench Press: 3 sets of 8-10 reps, 1 drop set of 10-12 reps
  2. Single Arm Dumbbell Row: 3 sets of 8-10 reps per arm, 1 drop set of 10-12 reps
  3. Dumbbell Lateral Raises: 3 sets of 10-12 reps (tempo: 2-1-2)
  4. Dumbbell Preacher Curls: 3 sets of 10-12 reps (tempo: 2-1-2)
  5. Dumbbell Skull Crushers: 3 sets of 10-12 reps (tempo: 2-1-2)
  6. Decline Push-ups: 3 sets of 10-15 reps
  7. HIIT: 20 seconds of Dumbbell Man Makers, 10 seconds rest, 10 rounds

Accessory Work

  • 2 sets of 12 dumbbell shrugs (tempo: 2-1-2)
  • 2 sets of 12 dumbbell rear delt rows (tempo: 2-1-2)

Extra Work

  • 2 sets of max effort weighted pull-ups or resistance band assisted pull-ups

Cool-down

  • Cat-Cow Stretch: 30 seconds
  • Thread the Needle Pose: 30 seconds each side
  • Seated Shoulder Stretch: 30 seconds each arm
  • Seated Tricep Stretch: 30 seconds each arm