Week 6 - Day 1 | Upper Body Power + HIIT

by Chris Pruitt

Warm-up

  • 1 min mountain climbers
  • 10 arm circles (forward and backward)
  • 10 inchworm walk to push-up
  • 10 band rows

Workout

  1. Dumbbell Single Arm Push Press: 5 sets of 3-5 reps per arm
  2. Clap Push-ups: 5 sets of 6-8 reps
  3. Dumbbell Bent Over Rows: 4 sets of 8-10 reps
  4. Dumbbell Hammer Curls: 4 sets of 8-10 reps
  5. Dumbbell Skull Crushers: 4 sets of 8-10 reps
  6. HIIT: 30 seconds of Dumbbell Man Makers, 15 seconds rest, 10 rounds

Accessory Work (Superset)

  • 2 sets of 10 dumbbell upright rows
  • 2 sets of 10 dumbbell face pulls

Extra Work (Circuit)

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

Cool-down

  • Cat-Cow Stretch: 30 seconds
  • Thread the Needle Pose: 30 seconds each side
  • Eagle Arms: 30 seconds each side
  • Forearm stretch: 30 seconds each arm