Week 5 - Day 1 | Upper Body Power + HIIT

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