HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.01.2020

SHOULDER/ARMS – BROSHESH

SHOULDERS:

Dumbbell Push Press (standing)

2 x Warm-up sets at 10 reps each (Test 1RM)

4 x 8 (working load 65-75% of 1RM)

SUPERSET – 3 Sets of 10 Reps

A. Dumbbell Lateral Raise (keep pinky up)

B. Bent Over Fly’s

SUPERSET – 3 Sets of 10 Reps

A. Barbell Supinated Front Raises

B. Upright Row (Wide Grip – Posterior Delt)

Finally, Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

REST 3MIN

ARMS:

SUPERSET – 3 Sets of 8 Reps

A. Barbell Bicep Curls

B. Barbell Skull Crushers

SUPERSET – 3 Sets of 10 Reps

A. Diamond Push-ups (Inverted V – forehead to hands)

B. DB Hammer Curls (back against rig)