HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

PART A) Chest

6 Rounds: (Time cap 20min)

8 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Banded Push-up (band across the upper back)

15 Dive Bomber Push-up (inverted V position)

PART B) Arms

1. 5rds

10 DB Hammer Curls (together)

10 DB Tricep Kickbacks (together)

2. 4rds

20 BB Reverse Curls

20 BB Shoulder 2 Overhead

3. 3rds

1 set "21" with BB

21 BB Behind The Neck Tricep Ext

4. Burnout: X2 (Rest :30 seconds/repeat)

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

AFTER COMPLETION OF #4 – 150 ABMAT SITUPS!!!!