Week 5 - Day 1 | Upper Body Power + 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 Push Press: 5 sets of 3-5 reps
  2. Plyometric Push-ups: 5 sets of 6-8 reps
  3. Dumbbell Renegade Rows: 4 sets of 8-10 reps
  4. Dumbbell 1 1:4 Curls: 4 sets of 8-10 reps
  5. Dumbbell Overhead Tricep Extensions: 4 sets of 8-10 reps
  6. HIIT: 20 seconds of Dumbbell Burpee to Overhead Press, 10 seconds rest, 12 rounds

Accessory Work (Superset)

  • 2 sets of 12 dumbbell lateral raises
  • 2 sets of 12 dumbbell rear delt flyes

Extra Work (Circuit)

  • 2 rounds: 10 pull-ups, 20 dips, 30 inverted rows

Cool-down

  • Cat-Cow Stretch: 30 seconds
  • Child's Pose: 30 seconds
  • Shoulder stretch: 30 seconds each arm
  • Tricep stretch: 30 seconds each arm