HomeGrown AthletX - HGX-FIT
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)
Published by: Breanne Feudale in Uncategorized